CrossFit Algoa (Port Elizabeth) WOD – Wed, 14 August 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 14 August 2019

Featured Image –  Thank you @arendelise (far right), and @stefanvandenbroek (on the left of Coach Dave) for visiting us from CrossFit Amsterdam! Enjoy your travels in South Africa!!

#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

NB – for class, bring your own ruck bag to load or carry plates/bumper that closely approximate the loads for the given Rnds

Day 2 2019 Reebok CrossFit Games – Ruck

For time:
6,000-m ruck run

♀ 20-30-40-50 lb., increasing each lap
♂ 20-30-40-50 lb., increasing each lap
Loading in kg – 9.07 / 13.6 / 18.14 / 22.6kg

Athletes will run 4 laps of 1,500-m course, adding weight each lap.

Time cap: 40 minutes



• Men and women use the same weights for this event.

CFA LITE Options:
Int1/2 – same
Int3 – use Ladies Values from TEAM CFG19
♀ begin with 15 lb.
♂ begin with 20 lb.

Teams will run 4 laps around a 1,500-m course, each lap adding two 7-lb. bags and two 10-lb. bags, distributed how they choose. Team members must all hold on to their 10-ft. length of rope for the entire run

Beg1 and 14-15 / 55+ Divisions of CFG19:
For time:
4,500-m ruck run
♀♂ 0-20-30 lb., increasing each lap

Beg2 – 3000m 0-2.5/5kg (increase for lap 2)


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

Leave a reply

Your email address will not be published. Required fields are marked *