CrossFit Algoa (Port Elizabeth) WOD – Wed, 31 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 31 July 2019

Featured Image – 2019 Reebok CrossFit Games starts tomorrow! In shot, Alex Parker is one of the DEMO Team members – She is a Lawyer, five-time individual competitor at Regionals, and 30th overall at the 2015 Reebok CrossFit Games. Parker has a competitive background in a variety of sports, including Alpine ski racing, golf, soccer, and CrossFit. See the rest of the DEMO Team at the following article link: (Image and Facts courtesy of CrossFit, Inc.)

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor  #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #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) Complete the following Turkish Get-up (TGU) complex E2ndMon2ndM for 12 min (6 Rnds):
3 TGU Sit-ups (ND-Arm), 1 Turkish Get-up (ND-Arm), 3 OH (ND-Arm) Lunges (same side leg steps) then repeat the same sequence on the D-Arm!
NB – ND-Arm (Non-dominant), D-Arm (Dominant)

Score = Max Load for both sides


2) AMRAP the following for 18 min:
18 m Handstand Walk
6 TGU (3e) (30kg/20kg)
12 Clean (any) and Jerk (any) – Alternating (5e) (30kg/20kg)
400 m Run

Score = Total Reps
76 Reps/Rnd
NB – on CJ (only 1 head of DB needs to touch the ground)
NB – Jerk (any) – any STOH allowed


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


1) Options:
Reduce loading as needed


2) Options:
Int1 – 15m, 25/15kg (73 reps/Rnd)
Int2 – 12m, 22.5/15kg (70 reps/Rnd)
Int3 – 10m/3WW, 20/12.5kg (66 reps/Rnd)
Beg1 – 18m BW (str), 15/10kg
Beg2 – 18m BW (bnt), 10/5kg


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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