CrossFit Algoa (Port Elizabeth) WOD – Fri, 26 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 26 July 2019

Featured Image – Eva practicing some Handstands outdoors in Switzerland while on holiday!

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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) Take 10 min to Climb to a Max Load on the following complex – Deadlift, Hang Power Clean, STOH

Score = Max Day


2) “Dóttir” Benchmark WOD – For Time
12 Bar Muscle-Ups
21 Deadlifts (102/70kg)
9 Bar Muscle-Ups
15 Hang Power Cleans (102/70kg)
6 Bar Muscle-Ups
9 Shoulder-to-Overheads (102/70kg)

TC – 12:00.

Score = Time/TC plus 1 sec/rep missed


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


1) Reduce loading to maintain great form!


2) Options:
Int1 – 90/63kg, 9-7-6 B/M-up
Int2 – 83/58kg, 6-4-2 B/M-up
Int3 – 75/52kg, 9-7-6 B/M-up (B/P)
Beg1 – 55/38kg, 12-9-6 PU (P/G), RD (B/P)
Beg2 – 40/25kg, 12-9-6 RR (1/0.5m), Seated P/Dips (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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