CrossFit Algoa (Port Elizabeth) WOD – Wed, 29 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 29 May 2019

Featured Image – Come hang out at the 2019 @Endurade @EastCapeChamps – starts Friday the 7 June 2019! All spectators welcome!!

Visit for more details!! Any late Registrations contact us asap!!

If you are keen to Volunteer, please contact us on Thank you!
#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 for keeping our athletes fed with healthy & nutritious food over the weekend! #actionsportssummerstrand for your goodie bags and supplying awesome @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


a) Front Squat 5-5-5 (75% 1RM)

Score = Load

b) Unbroken Front Squat 10 (60% 1RM), rest 3 min Unbroken Front Squat 20 (50% 1RM) – Wk2

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


2) Complete 3 Rounds of the following FT:
100 m Waiter / Suitcase Walk (32kg,24kg / 24kg,16kg)
400 m Run
10 Bar Muscle-ups

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed
NB – heavier KB or DB as suitcase, lighter overhead
NB – use a KB or a DB or a mixture

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 – 7 Bar M-ups
Int2 – 5 Bar M-ups
Int3 – 32kg,20kg / 24kg,12kg, 7 Bar M-ups (B/P) or Jumping M-up
Beg1 – 24kg,16kg / 20kg,10kg, 10 Pull-ups (P/G), 10 Push-ups
Beg2 – 20kg,10kg / 12kg,5kg, 10 Ring Rows (1m/0.5m), 10 Push-ups (k)


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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