CrossFit Algoa (Port Elizabeth) WOD – Sat 25 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 25 May 2019

Featured Image – Cindy and Eva volunteering at our 2018 @Endurade @EastCapeChamps – If you are keen to Volunteer and join in on this fun event, please contact us on Thank you!

REMINDER we have some available spots in each division… so please contact us ASAP if you are keen to still enter (! DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit for more details!! Register at:

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) 30 Turkish Get-up’s (40kg/28kg) FT but EMOM starting at 0 min complete 3 Lateral Facing Burpees over the KB/DB

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
NB – DB/KB/BB can be used!

CrossFit Algoa’s LITE Options:
Int1/2 – 32kg/24kg
Int3 – 28kg/20kg
Beg1 – 16kg/12kg
Beg2 – 12kg/8kg


2) 100 C2B Pull-ups FT but EMOM starting at 0 min complete 30 DU’s

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE Options:
Int1 – 80 C2B, 24 DU
Int2 – 100 PU, 21 DU
Int3 – 80 PU, 15 DU
Beg1 – 100 PU (P/G), 30 SU
Beg2 – 100 RR (0.5/0.25m), 21 SU


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


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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