CrossFit Algoa (Port Elizabeth) WOD – Thurs, 20 June 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 20 June 2019

Featured Image -Thank you to everyone who was involved in our 5th @Endurade @EastCapeChamps !! Please see the full list of thank you’s at the following post:

#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) 2 Front Squats – E90sOn90s for 9 min (count sets >80% 1RM, Max Day)

Score = Load


2) Front Squat – complete 20 reps on 60% 1RM

Score = Load


3) EMOM 12 min:
Min 1 – Strict Pullups AMRAP
Min 2 – Strict Ring Dips AMRP

Score = Total Reps
AMRAP – break up as you wish to maximise reps each min


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


1) Options:
Increase reps and lower loads if form needs work!


2) Options:
Int1/2/3 – same
Beg1 – PU (P/G); S/RD (B/P)
Beg2 – RR (1m/0.5m); Seated P/Dips (legs str)


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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training –

Cool-down/Trigger Ball/Foam Roll/Stretch

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