CrossFit Algoa (Port Elizabeth) WOD – Thurs, 9 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 9 May 2019

Featured Image – Yesterday’s Voting Day Class – Toni, Ryan, Coach Iain, Brett on some Plate Carry’s with the rest of the class on Pull-ups as Coach Dave keeps a watchful eye!

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#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 5 (

For time:
30 snatches (61kg/43kg)
30 strict handstand push-ups

Time cap: 6 minutes
Score = Time/TC plus 1 sec/rep missed

Ages 16-17 and 35-54:

Ages 14-15:

Ages 55+:
43/29kg and (5 inch)12.7cm elevated strict HSPU


2) Complete the following FT:
20 m HS Walk
30 Strict Ring Dips
40 Push-ups
30 Strict Ring Dips
20 m HS Walk

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!


1) Options:
Int1 – same
Int2 – 1/2 Abmat
Int3 – 55/35kg, 2/3 Abmat
Beg1 – 40/25kg, PPU (61/51cm)
Beg2 – 25/15kg, PPU (Floor/Kneeling)


2) Options:

Int1/2 – same
Int3 – HS Walk 15 m or 5 WW, RD (B/P)
Beg1 – 20m BW (str), 30 RD (P/G), 30 PU
Beg2 – 20m BW (str), 30 Seated P/Dips, 30 PU (knees)


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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