CrossFit Algoa (Port Elizabeth) WOD – Sat 7 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 7 September 2019

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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) Complete 27-21-15 of the following FT, RESTING 1 min, 45 sec and then 30 sec after Rnds 1, 2 and 3 respectively:
Burpee BJO (61cm)/51cm)
Push Jerk (65/45kg)

NB – go fast as you have a compulsory rest btwn Rnds

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – 55/36kg
Int2 – 50/33kg
Int3 – 45/30kg
Beg1 – 40/25kg, Bp SO (61/51cm)
Beg2 – 30/20kg, Bp SO (41cm)


2) AMRAP the following for 15 min:
7 Deficit HSPU (21cm/15cm)
21 KB Snatches (32kg/24kg)
100 DU

Score = Total Reps

LITE Options:
Int1 – D/HSPU 15/9cm
Int2 – D/HSPU 9/6cm, 24/16kg, 80 DU
Int3 – D/HSPU 4.5/1.5cm, 70 DU
Beg1 – D/Piked PU (4.5/1.5cm – 61cm/Flr), 16/12kg, 100 SU
Beg2 – D/Piked PU (4.5/1.5cm – Flr/Kns), 12/8kg, 80 SU


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


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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

See the following link for our 3 Tiers of Competitors Training –

Cool-down/Trigger Ball/Foam Roll/Stretch

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