CrossFit Algoa (Port Elizabeth) WOD – Tues, 13 August 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 13 August 2019

Featured Image – Farewell to Prabshan (in shot with Dave) and Suprabha who move to Texas, USA! God Bless your family on your new venture!!!!

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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


Day 1 2019 Reebok CrossFit Games – Second Cut

For time:

800-m row
66 kettlebell shoulder-to-overheads
132-ft. handstand walk (40.53m)

♀ two 12-kg KBs
♂ two 16-kg KBs

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed


• Judges will raise their hands when athletes have 100 meters remaining on the row.

• Kettlebells must be brought below the chin each rep.

• Athletes advance after every set of 22 reps.

• Handstand walk must be completed in 44-ft. (13.4m) sections.

• Athletes must restart from the last section completed if they come down at any time.

• Final heat will contain the fewest athletes.

• Athletes will be assigned to a lane and may use any bar or rope within their lane.

• Rounds 1-3 use the first set of barbells. Round 4 will use barbells set closer to the finish line.

CFA LITE Options:
Int1 – 80 SDHP (20/12kg), HSW 30m
Int2 – same, HSW 20m
Int3 – same, HSW 15m/5WW
Beg1 – SDHP 80 (16/10kg), 12/7.5kg, BW (str)
Beg2 – SDHP 80 (12/8kg), 10/5kg, BW (bnt)


DAY 2 2019 Reebok CrossFit Games – Sprint Couplet

For time:

172-ft. (52.8m) sled push
15♀ / 18♂ bar muscle-ups
172-ft. 52.8m) sled push

Time cap: 6 minutes


Sled weight – sled plus 10kg Men(40kg), sled only Women (30kg)

CFA LITE Options:
Int1 – 14 B/MU
Int2 – 10 B/Mup
Int3 – 10 B/Mup (B/P) or Jump B/MU
Beg1 – Empty Sled/Small Tyre plus 15kg / 18 PU (P/G)
Beg2 – Small Tyre plus 15kg/10kg 18 RR (1/0.5m)


Cool-down/Trigger Ball/Foam Roll/Stretch


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 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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