CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 December 2019

Featured Image – Norm storming his way through his Re-test on Test 2, and smashing his score on the Summer Transformation Challenge at our Summerstrand location on Monday evening!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoaSummerTransformationChallenge #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

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


a) For those who missed the Front Squat – 1RM Test on Monday or Tuesday…please complete today!

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!


b) If you tested the Front Squat then test the Strict Press – 1RM Test using the same warm-up sequence above!

Score = Load


c) If you tested both the Front squat and Strict Press then test the 1RM Power Clean today! Use the same warm-up sequence above!

Score = Load


b) 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!

Open Workout 20.5 will be Test 3 for the T/Challenge

1) Reebok CrossFit Games – Open Workout 20.5

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


For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

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:


Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft

Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft

Teenagers 14-15
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft

Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft

Masters 55+
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft

Rx’d (Ages 16-54) – 20-lb. WB, 10ft/14-lb. WB, 9ft

Scaled (Ages 16-54) – PU, 14-lb. WB, 10ft/PU, 10-lb. WB, 9ft

Teenagers 14-15 – 14-lb. WB, 9ft/10-lb. WB, 9ft

Scaled Teenagers 14-15 – PU, 14-lb. WB, 9ft/PU, 10-lb. WB, 9ft

Masters 55+
C2B PU, 20-lb. WB, 9ft/C2B PU, 10-lb. WB, 9ft

Scaled Masters 55+
J-C2B PU, 14lb. WB, 8ft/J-C2B PU, 10lb. WB, 8ft

Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)


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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