CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 September 2019

Featured Image – Audrey and Belinda recovering after a FUN WOD!

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) Bear Complex – E90sOn90s for 12 min (8 Rnds)

Score = Load

Bear Complex – Power Clean, Front Squat, Push Press, Take to Rear Rack, Back Squat, Rear Rack Push Press


2) AMRAP the Bear Complex for 12 min
BB – 60kg/40kg or 60% of Max Load on Bear Complex

Score = Total Reps (5 reps per complex)
To speed the Bear Complex up, you can Cluster, take to Rear Rack, Back Squat, Rear Rack Thruster
Bear Complex – PC, FS, PP to RR, BS, PP from RR


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


1) Options:
Reduce load to maintain great form!

2) Options:
Use 60% of your Max Load on the Bear Complex in 1 as a guideline
Int1 – 55/36kg
Int2 – 50/33kg
Int3 – 45/30kg
Beg1 – 40/25kg
Beg2 – 30/20kg


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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