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

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

Featured Image – Those who make it to the top and those who achieve their goals are busy putting in the work when no one else is watching, when no one else is cheering,… it’s a way of life, it’s their choice, it’s their happy place in spite of set-backs! A key to success is enjoy the journey, savoring the process, even in the face of hardship! How’s your training/health/wellness journey going? Where are you heading towards on your training/health/wellness journey?

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) CrossFit Algoa’s May Challenge

30 Strict HSPU FT

TC = 7 min

Score = Time/TC plus 1 sec/rep missed


2) AMRAP the following with a KB (32kg/24kg) for 15 min:
10 Hang Cleans (squat)
10 OH Walking Lunges
10 KB Facing Burpees

NB – split reps equally btwn L/R
NB – KB/F Bps – 2 feet jump back, up and over

Score = Total Reps
40 Reps/Rnd


1) Options:


Int1 – same
Int2 – 1/2 Ab Mat/s
Int3 – 2/3 Ab Mats


Beg1: PPU (61cm/51cm)
Beg2: PPU (Floor/Knees)
Beg3: PPU (Knees)/PU (Knees)


2) Options:
Int1 – Same
Int2/3 – 24kg/16kg
Beg1 – 16kg/12kg, KB/F Bps – step back, up, over
Beg2 – 12kg/8kg or 7.5kg DB, KB/F Bps – step back, up, over


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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