CrossFit Algoa (Port Elizabeth) WOD – Mon, 29 April 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 29 April 2019

Featured Image – From left from CrossFit Algoa… Janet, Belinda, Wilma and Wilma’s friend Zelda who participated in the Mud Run yesterday!! Good work ladies!! #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #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


a) Practice C2B Kipping Pull-ups
Those new to Kipping Pull-ups continue with Kipping Pull-ups

Score = For Quality

b) Kipping C2B Pull-ups (or Butterfly) – RM Test

Score = Total Reps


2) “Karen” – 150 Wall Balls FT (9.1kg/6.3kg to 10ft/9ft)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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




Beg levels practice to a stage that is safe to perform and that you can complete with good form. Use bands as needed to deload.

b) Options:
Beg1 – C2B PU (P/G)
Beg2 – Kipping RR (1m/0.5m)


2) Options:
Int1/2/3 – same
Beg1 – (6,3kg/4,5kg, to 10ft/9ft)
Beg2 – (4,5kg/3kg, to 10ft/9ft)


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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