CrossFit Algoa (Port Elizabeth) WOD – Sat 5 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 5 October 2019

Featured Image – THE HERO WOD “Jason” – S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. First posted 2 August 2007

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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) Practice Muscle-ups – If not RX find your scaling to use in the WOD below

Score = For Quality


2) THE HERO WOD “Jason”

For Time:
100-75-50-25 Squats
5-10-15-20 Muscle-ups

TC – 22 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 3-6-9-12 B/MU
Int2 – Banded B/MU (R/B), Jumping R/M-up
Int3 – Banded B/MU (B/P), Jump B/MU
Beg1 – PU (P/G), RD (B/P)
Beg2 – RR (1/0.5m), S/P Dips (Str)
Beg3 and T/C – RR (0.5/0m), S/P Dips (Bnt)


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 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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