CrossFit Algoa (Port Elizabeth) WOD – Mon, 16 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 16 September 2019

Featured Image – A big welcome to all our SPRING Transformation Challenge New Members!! In shot, Don and Marco on Partner Worm Orientation Thrusters while Yogen encourages them on!

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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 Clean (squat) – EMOM for 12 min
Min 1,2,3 – 5 TNG each
Min 4,5,6 – 4 TNG each
Min 7,8,9 – 3 TNG each
Min 10,11,12 – 2 TNG each

Score = Sum of loads x respective reps for all 12 min


2) Complete 5 Rnds of the following FT:
200 m Run
25 T2B

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

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


1) LITE Options:
Beg1/2 – Power Clean plus Front squat allowed
Beg3 and T/Chal – 1 Power Clean, plus respective reps in Front Squats (PVC Pipe or 7/15/20kg)


2) LITE Options:
Int1 – 20 T2B
Int2 – 17 T2B
Int3 – 15 T2B
Beg1 – 20 HLR
Beg2 – 20 HKR
Beg3(T/C) – 10 Sit-ups (3 Rnds only – T/C who have been sedentary)


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. 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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