CrossFit Algoa (Port Elizabeth) WOD – Fri, 4 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 4 October 2019

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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) Complete the following FT:
5-4-3 Legless Rope Climbs (4.1m)
15-12-9 Clusters (43kg/30kg)
5-4-3 Rope Climbs (6m)
15-12-9 Clusters (43kg/30kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed


b) AMRAP the following for 12 min:
600m Run
120 DU

Score = Total Reps


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


1) Options:
Int1 – same; 3-2-1 Legless RC and RC
Int2 – 40/28kg, same as Int1
Int3 – 1/2 Legless RC and RC
Beg1 – 35/25kg, 20-15-10 R/PU (legs)
Beg2 – 30/20kg, R/Pull (Ly 2 stand – str), R/Pull (ly 2 stand – bent)
Beg3 (T/C) – 20kg/12kg, R/Pull (ly 2 stand – bent), Rope Rows (20-15-10)


2) Options:
Int1 – same
Int2 – 100 DU
Int3 – 80 DU
Beg1 – SU
Beg2 – 100 SU
Beg3 (T/C) – 80 SU


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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