CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 June 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 June 2019

Featured Image – Just 3 sleeps to the 2019 @Endurade @EastCapeChamps ; Spectator Entry fees for the Tramways Venue will be as follows for each day of competition: Adults (>19 yrs) R30 ; Children/Teenagers/Pensioners (4-19 yrs) R20 ; Children (3 or younger) Free

Visit for more details!!

#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 #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 3-3-3 (80% 1RM)

Score = Load

EECC Ind – Rest day ; EECC Teams 2-2 (80% 1RM)

b) Unbroken Front Squat 10 (65% 1RM), rest 3 min Unbroken Front Squat 20 (55% 1RM) – Wk3

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

EECC leave out


2) Complete the following “FGB Style” workout, AMRAP the following for 3 Rnds (17min):
Min 1 – TNG Power Snatch (No dropping) (35kg/25kg)
Min 2 – C2B Pull-ups
Min 3 – Box Jump Over (61cm/51cm)
Min 4 – HS Walk (m)
Min 5 – Single KB/DB Clean (any) & Jerk (any) (32kg/24kg)
Min 6 Rest

Score = Total Reps

EECC Ind – Rest day ; EECC Teams – 1 Rnd at RPE 7-8/10

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
If you missed last week do 5-5-5 (75% 1RM) and 10 (60% 1RM), 20 (50% 1RM)


2) CFA LITE Options:
Int1 – Same
Int2 – Pull-ups
Int3 – Pull-ups, HSW or WW (1 = 3 m), 24kg/16kg
Beg1 – 25/15kg, Pull-ups (P/G), Box Step-overs (61cm/51cm), BW (str), 16kg/10kg
Beg2 – 20kg,10kg / 12kg,5kg, 10 Ring Rows (1m/0.5m), 10 Push-ups (k), 12kg/8kg


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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