CrossFit Algoa (Port Elizabeth) WOD – Sat 14 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 14 September 2019

Featured Image – Wendy and Michelle (background) on some Piked Push-ups! These are scaled variants for the handstand pushup movement! Scaling is essential for ensuring great movement form, keeping the stimulus within a safe range and developing strength and conditioning before moving onto more challenging movements!

Our 6 week SPRING Transformation Challenge training starts on Monday 16 September 2019! To Sign-up, contact us ASAP on the email or contact numbers below! 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) TNG Squat Snatches – EMOM complete the following TNG Reps for Max Loading over 12 min:
Min 1,2,3 – 5 TNG
Min 4,5,6 – 4 TNG
Min 7,8,9 – 3 TNG
Min 10,11,12 – 2 TNG

Score = Sum of loads x respective reps

LITE Options:
Load so that great form is maintained! Power Snatch, OHS allowed!


2) In Teams of 3, complete 3 Rnds of the following for Max Reps (18 min):
Station 1 – AMRAP 2 Min of Rope Climbing (4,54m)
Station 2 – AMRAP 2 Min of Tyre Flips (270kg/180kg)
Station 3 – AMRAP 2 Min of Farmers Walk (70kgx2/50kgx2)
PS – each athlete starts on a seperate station

Score = Total Reps
NB (1 m = 1 rep on Farmers Walk)

LITE Options:
Int1/2 – 60kgx2/40kgx2
Int3 – No Jmp 1/2 Climbs, 45kgx2/32kgx2
Beg1 – Rope Pulls (L2S – str), TF (180/90kg), 35kgx2/24kgx2
Beg2 – Rope Pulls (L2S – bnt), TF (90/50kg), 24kgx2/16kgx2
Beg1/2 – 6 RP = 1 Rep


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 6th in 2019. Dave 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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