CrossFit Algoa (Port Elizabeth) WOD – Fri, 20 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 20 September 2019

Featured Image – Coach Deane directing traffic at the far end of the class!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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) AMRAP the following for 17 min:
20 sec Neutral Hold Rings
20 Pistols (alt.)
20 Push-ups
20 Sit-ups

Score = Total Reps
80 Reps/Rnd


2) Complete 3 Rnds accumulating the hold times:
L-sit – Accumulate 30 sec
X-Bridge Left – Accumulate 30 sec
X-Bridge Right – Accumulate 30 sec
Rear Bridge – Accumulate 30 sec

TC = 12 min

Score = Time/TC plus 1 sec/1sec missed


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


1) Options:
Int1/2 – same
Int3 – Pistols (G band – glutes), 15/12 PU (75,72 /Rnd)
Beg1 – Neut Hold (w P/G), Pistols (bench near Horiz), 12 PU (t)/PU (k), 15 SU (67/Rnd)
Beg2 – Neut Hold Par. (str)., Lunges, 15 PU (k), 12 SU (67/Rnd)
Beg3 (T/C) – Neut Hold Par. (bnt)., airsquat, 10 PU (k), 10 SU (AMRAP 14 min) (60/Rnd)


2) Options:
Int1 – Half X-Bridge
Int2/3 – L-S (weak), Side-B
Beg1 – Tuck-S, Side-B
Beg2 – Tuck-S (1 Ft down), X-B (knees), Rear-B (foam roller at knees)
Beg3 (T/C) – F-B (knees), Side-B (Knees), Hip Lift


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). See the following link for our 3 Tiers of Competitors Training –

Cool-down/Trigger Ball/Foam Roll/Stretch

Leave a reply

Your email address will not be published.