CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 September 2019

Featured Image – Our 6 week SPRING Transformation Challenge starts today with our Kick-Off meeting and Nutrition Workshop tonight from 17:30-19:30! To Sign-up, contact us ASAP on the email or contact numbers below! 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) Tabata the following:
a) Box Jump Over (61cm/51cm)

2 min Rest Transition

b) KB Snatch (32kg/24kg)

2 min Rest Transition

c) DU

2 min Rest Transition

d) Thrusters (45kg/30kg)

2 min Rest Transition

e) C2B Pull-ups

2 min


Score = Total Reps


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


1) Options:
Int1 – BB 40/26kg
Int2 – 24/16kg, BB 40/26kg, PU, 1/2 AbM
Int3 – BB 35/23kg, PU, 2/3 AbM
Beg1 – BSO (61/51cm), 16/12kg, BB 30/20kg, PU (P/G), PPU (61cm/flr)
Beg2 – BSO (41cm), 12/8kg, BB 20/15kg, RR (1/0.5m), PPU (Flr/Kns)


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 placed 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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