CrossFit Algoa (Port Elizabeth) WOD – Mon, 19 August 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 19 August 2019

Featured Image – A whole bunch of Fitness going on this past Saturday during the “Split Triplet”, a tough 2019 Reebok CrossFit Games event!

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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) Practice Freestanding Handstands at a Wall or if skilled enough, practice them Freestanding.

Score = For Quality


2) Day 4 2019 Reebok CrossFit Games – Ringer 1 & Ringer 2 (

a) Ringer 1
30-20-10 reps for time of:

Air bike (calories)

Time cap: 7♀ / 6♂ minutes

1 min rest/transition …

b) Ringer 2
15-10-5 reps for time of:

Burpees with ring touch (15.24 cm)
Overhead squats

♀ 95 lb. (43kg)
♂ 135 lb. (61kg)

Time cap: 5 minutes

Ringer 1 and Ringer 2 are separately scored events. Ringer 2 will begin 1 minute after the time cap for Ringer 1.

CrossFit Algoa LITE Options:
Ringer 1
Sub AB with Runs of – 400m-300m-200m
Int1 – Same
Int2 – 25-15-10 T2R
Int3 – 20-12-6 T2R
Beg1 – HLR (Rings)
Beg2 – HKR (Rings)

Ringer 2
All perform target burpees except Beg2/3
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 45/31kg
Beg1 – 30/20kg
Beg2 – Burpee, 20/12kg
Bps Std – anyway down, anyway up but 2 foot take-off and 2 hand touch on Ring (target)


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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