CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 May 2019

Featured Image – Jay and Marv volunteering at last years EECC! Are you keen to VOLUNTEER at this years @Endurade @EastCapeChamps ? Our 5th Endurade East Cape Champs (@eastcapechamps) will take place on the 7, 8, 9 June 2019. If you are keen to volunteer we have many things we need assistance with from the 6th to the 9th… if you are keen, please contact us on or 078 451 7637 (Dave).

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) Complete the following FT:
Run 1200 m
12 Burpee Muscle-ups
Run 1000 m
10 Burpee Muscle-ups
Run 800 m
8 Burpee Muscle-ups
200 DU

TC = 25 minutes

Score = Time/TC plus 1 sec/rep missed

NB – 10m = 1 Rep


2) AMRAP 9 min (6 Rnds):
1st 90 sec – Regional Ramp HS Walk (stairs then ramp) (1 length 3,33m)
2nd 90 sec – Wall Balls (10kg/6.3kg)

Score = Total Reps

1 m = 1 rep (1 Reg Ramp walk Rnd to 4m, start 33 cm before and end 33cm after)


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


1) Options:

Int1 – Same
Int2 – 9-6-3 M-up, 160 DU
Int3 – Burpees then B/M-up (B/P) or Burpee Jumping M-up, 140 DU
Beg1 – 1000-800-600m, Burpees then Pull-ups (B/P), SU
Beg2 – 800-600-400m, Burpees then RR (1m/0.5m), 140 SU


2) Options:

Int1 – HS walk over 2x25kg bumpers
Int2/3 – HS Walk or WW (1 = 3m)
Beg1 – Bear Walk (Str), WB (6.3kg/4.5kg)
Beg2 – Bear Walk (Bent), WB (4.5kg/3kg)


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

Leave a reply

Your email address will not be published. Required fields are marked *