CrossFit Algoa (Port Elizabeth) WOD – Tues, 3 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 3 September 2019

Featured Image – Stare into my eyes and tell me that you need our Spring Transformation Challenge!:) 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 T/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) 2 TNG Power Cleans – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load


2) Complete 7 Rounds (21 min) of the following for Max Reps:
AMRAP 40 sec – Thrusters (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – C2B Pull-ups
Rest 20 sec
AMRAP 40 sec – BB Facing Burpees
Rest 20 sec

Score = Total Reps

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


1) Maintain a comfortable loading for technical proficiency!


2) Options:
Int1 – 43/28kg
Int2 – 40/26kg
Int3 – 35/24kg, PU
Beg1 – 30/20kg, PU (P/G), BBF Bp (SO)
Beg2 – RR (1/0.5m), Bps


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 –

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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