CrossFit Algoa (Port Elizabeth) WOD – Fri, 26 April 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 26 April 2019

Featured Image – Jason visiting @CrossFitCayman on his last trip to the Cayman Islands!

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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) Complete 5 Rnds of the following with BB 75kg/54kg:
2 Cleans
4 Front Squats
6 FR Walking lunge
8 Push Jerks

TC = 10 min

Score = Time/TC plus 1 sec/Rep missed


2) AMRAP the following for 20 min:
Min 1 – Row (cal) or SDHP (20kg/12kg)
Min 2 – BB Facing Burpees

Score = Total Reps
BBF Bps (step back, up, jump over 2 ft)


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


1) Options:
Int1 – Same
Int2 – 70kg/48kg
Int3 – 65kg/45kg
Beg1 – 50kg/35kg
Beg2 – 35kg/22kg


2) Options:
Int1/2/3 – same
Beg1 – SDHP (16kg/10kg); BBF Bps (step back, up, over)
Beg2 – SDHP (12kg/8kg); Burpees (step back, up)


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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