CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 December 2019

Featured Image – Norman, Vuyo and Mafika (closest to furthest) on DB/KB Box Step-overs! A lot of heavy breathing at our CrossFit Algoa Summerstrand facility!

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

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



1) Complete 4 Rnds of the following for Max Distance and Reps:


400m Run
500m  Row or 50 SDHP (20kg/12kg)
Rest 2 min


Score = Total Reps
10m = 1 Rep


2) AMRAP the following for 12 min:
10 TGU Sit-up (5 each side) (40kg/28kg)
30s L-sit
30s X-Bridge (side A)
30s X-Bridge (side A)

Score = Total Reps
3 sec = 1 Rep
(i.e. 40 reps/Rnd)



1) Options:
Int1/2/3 – same
Beg1 – SDHP (16kg/10kg), SU
Beg2 – 300m Run, 400 Row/40 SDHP (12/8kg), SU
Beg3 – 300m Run, 300m Row/30 SDHP (8/5kg), SU


2) Options:
Int1 – 32/24kg
Int2 – 28/20kg, Weak L-sit, X-B (top leg bnt)
Int3 – 25/16kg, 1 Leg L-sit, X-B (arm vert)
Beg1 – 20/12kg, T-Sit, S-B (arm side)
Beg2 – 16/8kg, 1 Ft dwn T-Sit, Kneeling X-B
Beg3 – 12/5kg, FB, Kneeling S-B



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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