CrossFit Algoa (Port Elizabeth) WOD – Wed, 9 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 9 October 2019

Featured Image – The Open of the 2020 Reebok CrossFit Games starts in 2 Days!! This is where grassroots meets greatness: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event….starts 10 October 2019. For more info and to register, go visit

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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 2 Rnds (23 min) of the following for Max Reps:
AMRAP 3 min – Alt. DB Snatch (30kg/20kg)
Rest 1 min
AMRAP 3 min – Run 100 m Shuttles
Rest 1 min
AMRAP 3 min – Target Burpees (15.24 cm)
Rest 1 min

Score = Total Reps


2) Complete 2 Rnds of the following for Time:
30 sec cumulative Neutral Ring Holding
30 sec X-Bridge Left
30 sec X-Bridge Right
5 TGU Situp Left (32kg/24kg)
5 TGU Situp Right (32kg/24kg)
30 sec L-sit

TC = 10 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:
Int1 – 25/17kg
Int3 – 22.5/15kg
Int3 – 20/15kg
Beg1 – 15/10kg
Beg2 – 10/7.5kg
Beg3/TC – 7.5/5kg, Bps


2) Options:
Int1 – 28/20kg
Int2 – 25/16kg
Int3 – 25/16kg, Half X-Bridge (arm only), Weak L-sit
Beg1 – 20/12kg, Side-B, T-Sit
Beg2 – 16/10kg, Side-B, T-Sit
Beg3 – 10/7.5kg, Knee Side-B, T-Sit (1 ft down)


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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training –

Cool-down/Trigger Ball/Foam Roll/Stretch

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