CrossFit Algoa (Port Elizabeth) WOD – Wed, 1 May 2019 (Worker’s Day)

CrossFit Algoa (Port Elizabeth) WOD – Wed, 1 May 2019 (Worker’s Day)

Featured Image – It’s Workers day, so let’s do REAL work! Work = Force x distance 🙂 Monica, Pam, Okkert and Stratton on a Beach workout earlier this year!

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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) In groups of 4, AMRAP the following for 2 Rounds (24 min):
Station 1 – 3 min Max Calories on Rower or Airbike or Ski-erg (cal)
Station 2 – 3 min Max Distance Front Rack BB Walk (80kg/55kg)
Station 3 – 3 min Max Run (Run 200m shuttles then later 50m shuttles)
Station 4 – 3 min Max DB Step-ups (20kgx1/15kgx1 at 61cm/51cm)

Score = Total Reps

1 Cal = 1 Rep
1 m = 1 Rep (FR Walk)
10 m = 1 Rep (Run)

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


Int1 – Same
Int2 – 75kg/52kg
Int3 – 70kg/48kg
Beg1 – 50kg/35kg, 15kgx1/10kgx1 at 61cm/51cm
Beg2 – 30kg/20kg, 10kgx1/5kgx1 both at 51cm


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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