CrossFit Algoa (Port Elizabeth) WOD – Mon, 28 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 28 October 2019

Featured Image – REMINDER – Our CrossFit Algoa (Newton Park) Summer 6-wk Transformation Challenge starts today with our Kick-off meeting at 19:10. If you are not signed up as of yet (members or non-members) take the 1st step in transforming your Health and Fitness and sign-up for our Summer T/Challenge!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

#TransformationChallenge #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate


a) Testing of Open Workout 20.3 for those registered athletes who have not tested!

but for the rest…

b) EMOM for 8 min (4 Rnds) complete the following:
Min 1 – RM Strict C2B Pull-ups
Min 2 – RM Strict Ring Dips

RM – one set of maximal reps

Score = Total Reps


c) AMRAP the following for 9 min:
20 Wall Balls (10/6.3kg)
10 C2B Pull-ups

Score = Total Reps
*AFL Competitors WB (13.6kg/10kg)

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


1) Options:
Int1/2 – same
Int3 – S/C2B (B/P), S/RD (R/B)
Beg1 – S/C2B (P/G), S/RD (B/P)
Beg2 – RR (1/0.5m), S/PD (str)
Beg3/TC – RR (0.5/0m), S/PD (bnt)

2) Options:
Int1/2 – same
Int3 – PU
Beg1 – 6.3/4.5kg, PU (P/G)
Beg2 – 4.5/3kg, RR (1/0.5m)
Beg3/TC – 4.5/3kg (to bolts), RR (0.5/0m)


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 6th 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

Leave a reply

Your email address will not be published.