CrossFit Algoa (Port Elizabeth) WOD – Wed, 11 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 11 September 2019

Featured Image – Welcome home Jacques! Jacques on some heavy hang power cleans during our tough Met Con yesterday! Try our 6 week SPRING Transformation Challenge… To FIND OUT MORE INFO and APPLY click on the following link and complete the form ( to receive all the T/Challenge details! HURRY as we start this Friday with our INTRO & NUTRITION WORKSHOP! Training Starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

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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) EMOM for 10 min complete the following for Max Reps:
Min 1 – Strict Ring Dips
Min 2 – T2B

Score = Total Reps


2) Saved by the Barbell…

…is an annual Labor Day weekend fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. It brings together the CrossFit affiliate community in the same generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts. Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities the world over. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of kids. To join us in support of CrossFit opportunities for kids everywhere, register below and participate in the workout on Labor Day weekend, host an event at your affiliate by emailing, or donate today!

Saved by the Barbell (CrossFit HQ WOD 190831 / 180901)

3 Rounds for Max Reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 6.3kg ball, 34kg deadlifts and cleans
♂ 9.1kg ball, 52kg deadlifts and cleans

Score = Total Reps

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


1) Options:
Int1/2 – same
Int3 – RD (R/B)
Beg1 – RD (B/P), HLR
Beg2 – S/Par Dips (str), HKR


2) Saved by the BB – Options:
Int1/2/3 – same
Beg1 – 6.3/4.5kg, 40/25kg
Beg2 – 4.5/3kg, 25/15kg

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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