CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 October 2019

Featured Image – Baby Mabel is onto “bands” already for her “AMNAP”!!!!:) Good workout Mabel!!!!!

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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) AMRAP the following for 5 Rnds (10 min) with a 32kg/24kg KB:
Min 1 – Turkish Get-ups
Min 2 – KB Snatch (hang power)

Score = Total Reps


2) Complete the following couplet FT:
27-21-15 Power Clean (60kg/40kg)
21-15-9 Burpee Box Jump Over (61cm/51cm)

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) Options:
NB DB for Beg 2/3 or anyone battling with KB Snatch
Int1 – same
Int2/3 – 24/16kg
Beg1 – 16kg/12kg
Beg2 – DB 10/7.5kg
Beg3 – DB 7.5/5kg


2) Options:
Int1 – same
Int2 – 55/36kg
Int3 – 50/32kg
Beg1 – 45/30kg, B/BSO (61/51cm)
Beg2 – 30/20kg, BBF Bps (SO)
Beg3 (T/C) – 20/12kg, BBF Bps (SO)


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 6the 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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