CrossFit Algoa (Port Elizabeth) WOD – Sat 2 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 2 November 2019

Featured Image – All the Best to the Bokke who take on England today in the 2019 Rugby World Cup Final!! BRING IT HOME BOKKE!!!!!

REMINDER – we will hold classes at 7:30 – 8:30 at both CrossFit Algoa Newton Park and CrossFit Algoa Summerstrand and there will be no Open Box due to the Rugby World Cup Final Game!

#GoBokke #CrossFitAlgoa #CrossFitAlgoaSummerstrand #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

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


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

Reebok CrossFit Games – Open Workout 20.4

Go view the announcement at:
Go view the Workout movement standards and details at:


For time:
30 box jumps
15 clean and jerks, 65/95 lb.
30 box jumps
15 clean and jerks, 85/135 lb.
30 box jumps
10 clean and jerks, 115/185 lb.
30 single-leg squats
10 clean and jerks, 145/225 lb.
30 single-leg squats
5 clean and jerks, 175/275 lb.
30 single-leg squats
5 clean and jerks, 205/315 lb.

♀20-in. box; ♂24-in. box

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed ;
Note: Tie-break end of pistols/BJ

Rx’d (Ages 16-54)
♀51cm, S-leg squat, CJ 65-85-115-145-175-205 lb.
♂61cm, S-leg squat, CJ 95-135-185-225-275-315 lb.

Scaled (Ages 16-54)
♀51cm, 6.3kg M-ball SU, CJ 35-55-75-95-115-135 lb.
♂61cm, 9.1kg M-ball SU, CJ 65-95-115-135-155-185 lb.

Teenagers 14-15
♀51cm, S-leg squat, CJ 35-55-75-95-105-115 lb.
♂61cm, S-leg squat, CJ 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀51cm, 6.3kg M-ball SU, CJ 35-45-65-75-85-95 lb.
♂61cm. 9.1kg M-ball SU, CJ 45-65-85-105-125-145 lb.

Masters 55+
♀51cm, 6.3kg M-ball SU, CJ 65-75-95-105-125-145 lb.
♂61cm, 20-lb. M-ball SU, CJ 95-115-135-155-185-205 lb.

Scaled Masters 55+
♀41cm, 6.3kg M-ball SU, CJ 35-45-65-75-85-105 lb.
♂51cm, 20-lb. M-ball SU, CJ 45-65-85-105-125-145 lb.

Min acceptable weights in kg are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 lb.).

…if you have completed Open Workout 20.4…then complete any 1-2 Workouts that you have missed this week OR any 2 workouts from our AFL Competitors Programming!


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 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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