CrossFit Algoa (Port Elizabeth) WOD – Wed, 22 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 22 May 2019

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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


a) Front Squat 5-5-5 (70% 1RM)

Score = Load

b) Unbroken Front Squat 10 (55% 1RM), rest 3 min Unbroken Front Squat 20 (45% 1RM)

Score = (10 x Load) + (20 x Load) – note time taken to complete in full


2) CrossFit HQ WOD 190503

4 Rounds for time of:
21 Bench Press (61kg/43kg) (CFA Floor press)
15 Pull-ups
400m Run

TC = 20 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:
If you have not been doing much higher volume squatting – leave out the Rnd of 20


2) CFA LITE Options:
Int1 – same
Int2 – 55/38kg
Int3 – 50/35kg
Beg1 – 40/25kg, PU (P/G)
Beg2 – 25/15kg, RR (0.5/0.25m)

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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