CrossFit Algoa (Port Elizabeth) WOD – Mon, 4 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 4 November 2019

Featured Image – A massive congrats to the BOKKE who won the Rugby World Cup final beating England convincingly 32-12. An outstanding performance all round!!

REMINDER – Our Kick-off Meeting for our CrossFit Algoa SUMMERSTRAND Transformation Challenge starts tonight at 19:00 at our Summerstrand Venue! There is still time to sign-up so contact us on the details below ASAP!

#Bokke #AfricaInTheOpen #RSAinTheOpen #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

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


a) Testing of Open Workout 20.4 for those registered athletes who have not tested!

but for the rest…

a) Complete the following for Time:
50 cal Row
50 Pull-ups
40 cal Row
40 C2B Pull-ups
30 cal Row
30 Bar Muscle-Up

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Rowing Sub – 1 cal = 1 SDHP (20kg/12kg)


b) Complete 500 DU for time

TC = 7 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 – 45 PU, 35 C2B, 20 B/MU
Int2 – 45 PU, 35 C2B, 15 B/MU
Int3 – 40 PU, 30 C2B, 15 J-B/MU or B/MU (G/P)
Beg1 – 40 PU (P/G), 45 C2B PU (P/G), 20 RD (B/P), SDHP (16/12kg)
Beg2 – 80 RR (1/0.5m), 30 S/PD (Str), SDHP (12/8kg)
Beg3/TChal – 70 RR (0.5/0m), 30 S/PD (Bnt), SDHP (10/5kg)

2) Options:
Int1 – 450 DU
Int2 – 400 DU
Int3 – 350 DU
Beg1 – 500 SU
Beg2 – 400 SU
Beg3/TC – 350 SU


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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