CrossFit Algoa (Port Elizabeth) WOD – Thurs, 31 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 31 October 2019

Featured Image – CrossFit Algoa Summerstrand starts with it’s first class tomorrow morning at 5:25am, otherwise catch a later class on Saturday at 9:00! If you are keen to attend either of these two classes please RSVP your spot to / 0784517637 (Dave) / 0845086893  (Cindy) / 082 294 4258 (Anje).

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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) Push Press 3 – E2ndMOn2ndM for 10 min (5 Rnds) (count sets >70% 1 RM)
NB – From Rack
Open Athletes – 2-2-2 (3 Rnds) (75% 1 RM)

Score = Load


2) AMRAP the following for 12 min:
10 Airsquats
10 Push Press (50kg/33kg)
10 Alt. Jump Lunges
20 sec X-Bridge Left
20 sec X-Bridge Right
30 HS w Opposite Shoulder Taps

Score = Total Reps
NB – Open Athletes do 6 min


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


1) Options:
Reduce loading so great form is maintained

2) Options:
Int1 – 45/30kg
Int2 – 43/28kg
Int3 – 40/25kg, 1/2 X/Bridge (arm up), HS Weight Transfers
Beg1 – 30/20kg, S/Bridge, Piked Opp Sh Taps (61cm)
Beg2 – 25/15kg, S/Bridge, Piked Opp Sh Taps (Feet Floor)
Beg3/TC – 15/7kg, Kneeling S/Bridge, HS Hold (SS Hip touch)


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

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