CrossFit Algoa (Port Elizabeth) WOD – Mon, 2 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 2 September 2019

Featured Image – From left… Dave, Belinda and Cyle-jay with Vuyani and Audrey waiting for their turn on the “Big Chipper”, of the 2019 Team Event of the Reebok CrossFit Games! Tough but really fun workout!

REMINDER – Our CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! To apply click on the following link ( and complete the form to receive all the Challenge details!

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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) CrossFit Algoa’s August Challenge Re-Test

Run 1 Mile (1609m) FT

TC = 17 min

Score = Time/TC plus 1 sec/rep missed


2) AMRAP the following for 9 min:
50 Alt. DB or KB Step-ups (25kg/15kg)
25 Strict HSPU

Score = Total Reps

RX – 75/Rnd
All other LITE options – 70/Rnd

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


1) CrossFit Algoa’s August Challenge Re-Test

LITE Variations:
Int1/2/3 and Beg1 – Same
Beg2 – Run 1 km


2) Options:
Int1 – 20 S/HSPU
Int2 – 20/12kg, 20 (1/2 AbM S/HSPU)
Int3 – 20 (2/3 AbM S/HSPU)
Beg1 – 15/10kg, 20 PPU (61cm/Flr)
Beg2 – 10/7.5kg, 20 PPU (Flr/Kns)


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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