CrossFit Algoa (Port Elizabeth) WOD – Fri, 16 August 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 16 August 2019

Featured Image – Yogan on our simulated “Ruck Run” from this years 2019 Reebok CrossFitGames! We had to improvise a little equipment wise… here Yogan is using the #ForceUSA tactical weight vest and an additional back-pack with some loaded weights in his case! Good work to all who completed this tough WOD on Wednesday!!

#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


This event is to be completed in class as an E3rdMon3rdM – 1 Clean every 3 min (I.e. 30 min)

Day 3 2019 Reebok CrossFit Games – Clean (

For load: 1-rep clean (any)

*Tiebreak with 5 reps for time (see next wod)

♀ 215-220-225-230-235-240-245-250-255-260 lb. with 5x 195 lb. tiebreak
Load in kg: 97-102-104-106-108-111-113-115-118kg
♂ 315-325-335-345-355-365-370-375-380-385 with 5x 295 lb. tiebreak
Load in kg: 143-147-152-156-161-165-168-172-175kg

Athletes will lift in order of their placing (10th-1st), with the weight increasing each round. Each round, those who fail the lift will race through 5 reps at the tiebreak bar.

CrossFit Algoa LITE Options:
E3rdMon3rdM lift at the following % of your 1 RM clean/power clean (whichever is higher)
75% / 78.5% / 80% / 82.5% / 85% / 88.5% / 90% / 92.5% / 95% / 97.5-105% 1 RM


Following this all CFA athletes will complete the Tie-breaker for time!

Complete the following FT:

5 Cleans (any) (133kg/88.4kg)

Score = For Time

Each round, those who fail – race through 5 reps (tiebreak bar).

CrossFit Algoa LITE :

End with Tie-break 5 reps on 65% 1 RM (see next WOD)


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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