CrossFit Algoa (Port Elizabeth) WOD – Mon, 8 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 8 July 2019

Featured Image – Dave’s Games Bound Fundraiser launches today! Help get Dave to the 2019 #Reebok #CrossFitGames and enter his Games Bound ONLINE or BOX competition…Online Comp (Mon 8 – Mon 15 July) and Box Comp (Sat 13 July)…

Click HERE to find out more info!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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) EMOM for 12 min:
Min 1 – 5 Strict C2B Pull-ups (weighted)
Min 2 – 5 Strict Ring Dips (weighted)

Score = Max Load (sum of heaviest load for each)


2) AMRAP the following for 20 min with a Force USA Tactical Weight vest on (9.1kg/6.3kg):
400m Bumper Plate Run (25kg/15kg)
10 Burpee Box Vault Overs (122cm/102cm)
15 C2B Pull-ups
20 Push-ups
30 Bumper plate Airsquats (25kg/15kg)

Score = Total Reps

NB – 115 reps/Rnd


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


1) LITE Options:
Int1/2/3 – same
Beg1 – C2B PU (assist), RD (assist)
Beg2 – 30 RR (walk feet forward), 30 Seated P/Dips (load weight lap)
LITE Scores – Beg1,2,3 simply put 1 and note what used and select appropriate level


2) LITE Variations:
Int1 – No weight vest
Int2 – PU
Int3 – 20/10kg B/plate, PU
Beg1 – 15/10kg B/plate, PU (P/G), B/BVO (76/61cm), PU (t/k)
Beg2 – 10/5kg BPlate, RR (1/0,5m), B/BVO (61/51cm), PU (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). 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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