CrossFit Algoa (Port Elizabeth) WOD – Fri, 9 August 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 9 August 2019

Featured Image – Spirit of the CrossFit Games Award 2019 went to Sam Briggs!

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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) EMOM complete the following for Max Loading:
Min 1 – 3 Strict Rev Grip Pull-ups (weighted)
Min 2 – 3 Strict Ring Dips (weighted)

Score = Sum of Heaviest load on each movement
(Scaling scoring for Beg1/2/3- put in 1 as the score and note what you did!)


2) Complete 5 Rnds of the following FT:
25 m HS Walk
12 Burpee Box Jump Overs (76cm/61cm)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed


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


1) Options:
Int1/2/3 – same
Beg1 – RG PU and RD (use weakest bands possible)
Beg2 – RR (walk feet far forward as possible); Seated P/Dips (weight on lap)


2) Options:
Int1 – 20m HSW
Int2 – 17m HSW
Int3 – 15m HSW / 5 WW
Beg1 – 25m BW (Str) ; B/BJO (51/41cm)
Beg2 – 25m BW (Bnt) ; B/SO (51/41cm)


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 6th place in 2019. He 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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