CrossFit Algoa (Port Elizabeth) WOD – Mon, 2 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 2 December 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) Front Squat – 1RM Test

Score = Max Load

Warm-up Sequence – 90-100% 1 RM:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
1 @ 90%
Test at 101%-103% or 100% plus a pinch!
Nb – Maintain great form; use a belt; do not be greedy!


2) Those on the T/Challenge complete on the same level of scaling as the 1st Test!
For the rest, you can adjust the intensity and scale up!

T/Challenge Test 1 – AMRAP the following with a 32kg/24kg KB for 12 min:
15 (7/8 e) KB Snatch (hang power)
21 m Waiter Walk (Non-Dominant)
21 m Waiter Walk (Dominant)
15 GHD Sit-ups

Score = Total Reps

NB – AFL Athletes – NOTE increased loading below!

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


1) Options:
Beginner – Must maintain great form to climb further


2) Options:
For AFL RX athletes – scale up to a 40kg/28kg KB!
Int1 – 24/16kg, 12 GHD SU (or W-SU 24/16kg)
Int2 – 24/16kg, 10 W-SU (24/16kg)
Int3 – 20/12kg, 10 W-SU (20/12kg)
Beg1 – 16/12kg, 10 W-SU (16/12kg)
Beg2 – 12/8kg, 10 SU
Beg3/TC – 12/8kg Russian KBS, 10 SU (AMRAP 9)


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

Leave a reply

Your email address will not be published.