CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 May 2019

Featured Image – REGISTER for the @Endurade @EastCapeChamps 2019 …. there are divisions for RX, Intermediate and Beginners! The competition is therefore available to all levels of Fitness Enthusiasts! Our 5th Endurade East Cape Champs (@eastcapechamps) will take place on the 7, 8, 9 June 2019.

Register at:

For more info visit:

#Endurade #EastCapeChamps #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


1) AGOQ 2019 – WORKOUT 1 (

3 rounds for time of:
15 deadlifts (102kg/70kg)
35 overhead squats (34kg/25kg)
90 double-unders

Time cap: 15 minutes

Ages 16-17 and 35-54:
DL 102/70kg, OHS 34/25kg

Ages 14-15:
DL 61/43kg, 29/20kg

Ages 55+:
DL 83/56kg, OHS 29/20kg


2) In Teams of 4, AMRAP the following for 14 min, with the 3rd Athlete setting the pace of the change-over:
1st Athlete – AMRAP Plate Carry (m) (above belly button) *(50kg/30kg)
2nd Athlete – AMRAP C2B Pull-ups
3rd Athlete – AMRAP Farmers Walk (m) (45kgx2/32kgx2)
4th Athlete – 15 Burpee Box Jump Over (61cm/51cm)

Score = Total Reps
NB – 1 m = 1 rep
*Plate Carry (2x25kg and 2x15kg strapped with bands)
I.e. Once the 4th athlete finishes the B/BJO, he/she calls the rotation!

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


1) Options:
Int1/2 – same
Int3 – 83/56kg, OHS 29/20kg
Beg1 – 70/50kg, OHS 25/17kg
Beg2 – 50/35kg, OHS 17/12kg


2) Options:
Int1/2 – Same
Int3 – PC (40kg/25kg), PU, 40kgx2/24kgx2
Beg1 – PC (30kg/20kg), PU (G/P), 32kgx2/20kgx2
Beg2 – PC (25kg/15kg), RR (50/0cm), 20kgx2/10kgx2


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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