CrossFit Algoa (Port Elizabeth) WOD – Fri, 3 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 3 January 2020

Featured Image – Coach Dave and Coach Cindy getting outdoors and spending some time Mountain Biking!!

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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) EMOM for 15 min for Max Loading:
Min 1-5: 3 TNG Power Clean
Min 6-10: 2 TNG Power Clean
Min 11-15: 1 Power Clean

Score = Sum of Reps x Loading

LITE Options:
Reduce loading so that great form is maintained!


2) AMRAP the following ladder for 7 min:
1-2-3-4-5 etc… Sled Push (low bar OR high bar) (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
3-6-9-12-15 etc… HSPU

Rest 3 min…

Repeat this same AMRAP!

Score = Sum of Reps

Note – Sled Push – low bar 1 way, high bar when you return!

NB – 1 length = 5 m

CFA LITE Options:
Int1 – same
Int2 – 30kg,45kg/30kg,22kg, HSPU (1 Abm/2 Abm)
Int3 – 30kg,40kg/30kg,20kg, HSPU (2 Abm/3 Abm)
Beg1 – 30kg,25kg/30kg,5kg, PPU (61/51cm)
Beg2 – 30kg,20kg/30kg,2.5kg, PPU (flr/kns)
Beg3 – 30kg,15kg/30kg, PPU (kns)


1) Complete 3 Rnds (25 min) of the following for Max Reps:
AMRAP 7 min of:
1-2-3-4-5 etc… Shuttle Run (10m)
1-2-3-4-5 etc… Push-ups
2-4-6-8-10 etc… Jumping Alt. Lunges

Rest 2 min…

Score = Sum of Reps
NB – Shuttle Runs (10m = 1 rep)
NB – Jumping Alt. Lunges 2 (1 rep left, 1 rep right)

CFA LITE Options:
Int1/2/3 – same
Beg1 – PU (T/K)
Beg2/3 – PU (K), Lunges


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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