CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 September 2019

Featured Image -Barbell Facing Burpees for breakfast! The 5:25 am class on a tough workout yesterday morning…

REMINDER – The CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

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) Pause Front Squat 5×3 (Take 80% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed previous wks…use W1- 70% (5×5), W2- 75% (5×5)

Score = Load


2) Complete 21-15-9 of the following FT:
Ring Dips
HS Walk (m)
Wall Balls (13.6/10kg)

TC – 7 min

REST 2 min OR at 9 min…

Complete 3 Rnds of the following FT:
100 DU
21m HS Walk

TC – 7 min

Score = Total Time/TC plus 1 sec/rep missed on both workouts
NB – total Time includes 2 min of rest and will include all seconds for reps missed on both workouts

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


1) LITE Options:
Load appropriately to maintain great form!


2) LITE Options:
Int1 – 10/6.3kg, 80 DU, HSW 15-12-9m and 15m
Int2 – 70 DU, HSW 12-9-6m and 12m
Int3 – 60 DU, HSW 9-6-3m and 9m
Beg1 – 100 SU, 6.3/4.5kg, BW (Str)
Beg2 – 70 SU, 4.5/3kg, BW (Bnt)

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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