CrossFit Algoa (Port Elizabeth) WOD – Wed, 16 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 16 October 2019

Featured Image – How did your Burpees look on Open Woprkout 20.1?:) … Okkert in shot at the “bottom” of his Burpee!

#AfricaInTheOpen #RSAinTheOpen #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) Pause Front Squat 5×5 (Take 75% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load


2) Complete 50 Muscle-ups FT but every time you break complete a 2x 7.5m (15m) HS Walk

TC = 15 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:
Beginners – Reduce loading to maintain great form!


2) Options:
T2 (Level3) – 40
T1 (Int1) – 30, And 2x5m HSW
Int2 – 20, 2x4m HSW
Int3 – 30 (B/MU – B/P) or Jump/MU, 3 WW
Beg1 – 30 PU (G/P), 30 RD (B/P), 2x 7.5m BW (str)
Beg2 – 30 RR (1/0.5m), 30 SP/Dips (str), 2x 7.5m BW (str)
Beg3(T/C) – 30 RR (0.5/0m), 30 SP/Dips (bnt), 2x 7.5m BW (bnt)


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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