CrossFit Algoa (Port Elizabeth) WOD – Sat 4 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 4 May 2019

Featured Image – The 2019 Age Group Online Qualifyer of the Reebok CrossFit Games is underway… the top 200 of each age category compete for the top 10 invite to the Reebok CrossFit Games later this year in Madison, Wisconsin USA! Bob judging, with Eva coaching and cheering and Josh filming for Nutritech as Dave works his way through the 30 Snatches and 30 Strict HSPU’s for time.

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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


Age Group Online Qualifyer (AGOQ) Workout – Complete the longest workout today or if you completed this yesterday, then any other 2 (see email to be sent on Friday)!

Vistit for full workout details!

For all those who missed yesterday’s AGOQ Workout 2, complete today!

AGOQ 2019 – WORKOUT 2 (

For time:
80 bar-facing burpees
4,000-meter row

Time cap: 30 minutes

Score = Time/TC plus 1 sec/rep missed
BBF Burpees Standard – stepping back, up allowed but 2 foot take-off, land anyhow (Before starting next rep – must be perpendicular to and facing the bar)

CrossFit Algoa’s LITE Options:
Int1/2/3 – Same (Sub – 400 SDHP 20kg/12kg)
Beg1 – Same (Sub – 400 SDHP 16kg/10kg)
Beg2 – 50 BBF Bps (stepping over allowed), Row 2km (Sub – 200 SDHP 12kg/8kg)


If you completed Workout 2 yesterday, then complete Workout 4 today…

AGOQ 2019 – WORKOUT 4 (

Complete as many rounds as possible in 8 minutes of:
45 thrusters
45 toes-to-bars
45 cleans
45 chest-to-bar pull-ups

Score = Total Reps

Ages 16-17 and 35-54:
Men use 95 lb.
Women use 65 lb.

Ages 14-15:
Boys use 75 lb.
Girls use 55 lb.

Ages 55+:
Men use 75 lb. and perform chin-over-bar pull-ups.
Women use 55 lb. and perform chin-over-bar pull-ups.

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)

then… finish with any WOD missed this week!


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


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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