CrossFit Algoa (Port Elizabeth) WOD – Fri, 29 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 29 November 2019

Featured Image – Join in on our Fun Fitness HOLIDAY CAMP for kids!!  We will focus on developing their fitness in a fun and safe environment with activities and games that will include obstacle course racing, rope climbing, ball skills, skipping, and much much more!!

Get your Kids active this holiday and join in!!

RSVP by Tuesday 4th December

0845086893 (Cindy)

#CrossFitAlgoaKids #CrossFitAlgoa #CrossFitAlgoaSummerstrand #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


1) AMRAP the following for 15 min (5 Rnds):
Min 1 – HS Walk (m)
Min 2 – Pistols (alt.)
Min 3 – Strict Ring Dips

Score = Reps


2) Complete 10 Rnds of the following FT:
7 C2B Pull-ups
7 Thrusters (43kg/29kg)
7 BB Facing Burpees

TC = 18 min

Score = Time/TC plus 1 sec/rep missed


1) Options:
Int3 – WW (1 = 3m), Banded Pistols (P/G), S/RD (R/B)
Beg1 – Half WW (1 = 1.5m), Box Pistols (Hip crease at top knee), S/RD (B/P)
Beg2 – BW (str), Box Pistols (Hip just above top knee), Seated PD (Str)
Beg3/TC – BW (bnt), Lunges – alt, Seated PD (Bnt)


2) Options:
Int1 – 6 C2B PU
Int2 – 40/27kg, 5 C2B PU
Int3 – 40/27kg, 4 C2B PU
Beg1 – 30/20kg, 5 C2B PU (G/P)
Beg2 – 25/15kg, 7 RR (1/0.5m), BBF Bps (S/O)
Beg3/TC – 20/12kg, 7 RR (0.5/0m), BBF Bps (S/O)


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 5th 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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