CrossFit Algoa (Port Elizabeth) WOD – Sat 1 June 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 1 June 2019

Featured Image – One (1) week to the start of the 2019 @Endurade @EastCapeChamps!!!!!

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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


1) Practice Kipping Pull-ups/C2B Pull-ups

Score = For Quality


2) Complete 3 Rnds of the following in a weight vest (9.1/6.3kg) for time:
15 Burpee BJO (61cm/51cm)
15 C2B Pull-ups
15 Thrusters (45kg/30kg)
15 Power Cleans (45kg/30kg)
200m Run
Rest precisely 3 min

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE Options:
Int1/2 – No weight vest
Int3 – PU, 40/25kg, HSPU (1/2 abmats)
Beg1 – Burpee SO (61/51cm), PU (P/G), 35/22kg, Piked PU (61/51cm)
Beg2 – Burpee SO (61/51cm), RR (0.5cm/0.25cm), 25/12kg, Push-ups (k)


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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