CrossFit Algoa (Port Elizabeth) WOD – Thurs, 12 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 12 September 2019

Featured Image – Coach Deane demonstrating a great Clean setup! REMINDER – Our 6 week SPRING Transformation Challenge starts tomorrow with our Kick-Off meeting and Workshop! To Sign-up, email us or call us on the contacts below ASAP! Training Starts 16 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) Practice Bar Muscle-ups (Hips to Bar Drill Sequence and Feet on Wall Sequence)

Score = For Quality


2) AMRAP the following for 18 min:
5 Bar Muscle-ups
10 DB/KB Step-overs (DB 25kg, KB 24kg/DB 15kg, KB 16kg)
15 HS Walk (m)

TC = 21 min

Score = Time/TC plus 1 sec/rep missed

NB – RX/Beg1/Beg2 30 Reps/Rnd


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


1) Options:
Reduce loading to maintain great form. You can Power Snatch plus OHS for a Squat Snatch


2) Options:
Int1 – 3 MU, 10m HSW, (22.5,24 / 15,12kg), 23reps/Rnd
Int2 – 5 B/MU (B/P), 7m HSW, 22reps/Rnd
Int3 – 5 S/Mup (P/G), 3 WW (20,24 / 10,12kg), 21reps/Rnd
Beg1 – 5 PU (P/G), 5 RD (B/P), BW (str), (16,10 / 7.5/10kg),
Beg2 – 5 RR (1/0.5m), 5 (S/PD – str), BW (bnt), (12,10 / 7.5,10kg)


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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