CrossFit Algoa (Port Elizabeth) WOD – Wed, 17 April 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 17 April 2019

Featured Image – Coach Deane ensuring Schmolly has her breakfast and completes her weekly weigh-in!! (Scmolly weighed in at 2.7kg)

#SchmollyTheCrossFitAlgoaMascot #SchmollyOnTheMend #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) FGB Style WOD – 4 Rnds of the following, AMRAP’ing each for 1 min:
1st min – Thrusters (45kg/30kg)
2nd min – Ring Muscle-up’s
3rd min – DB Step-up (25kgx2/20kgx2 at 61cm/51cm)
4th min – HSPU
5th min – Row (cal) or SDHP (20kg/12kg)
6th min – Rest

Score = Total Reps
1 Cal = 1 Rep
Use 1xKB if DB’s are limited

Chat to our coaches about completing extras from Tier 1 of our competitors program!


1) Options:
Int1 – Same
Int2 – Bar M-ups, 22.5/15kg, HSPU F-1 abmat
Int3 – Bar M-ups (B/P), 40/27kg, 20/15kg ; (HSPU 1/2 abmat risers)
Beg1 – Ring/Bar Dips (P/G) ; 30/20kg, 15/10kg ; Piked PU (61cm/floor)
Beg2 – Seated Parallette Dips; 20/12kg, 10/5kg ; Piked PU (Floor/kneeling)


Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training –

Cool-down/Trigger Ball/Foam Roll/Stretch

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