CrossFit Algoa (Port Elizabeth) WOD – Mon, 6 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 6 January 2020

Featured Image – Classes resume as per normal today at CrossFit Algoa NEWTON PARK and at 17:30 at CrossFit Algoa Summerstrand… for details please follow the link:

If you want to improve your health and fitness in 2020, the best way to end up where your intentions are, is to do some goal setting! However cliche it may seem it is essential for making improvements, whether it is physical through to spiritual! For some background on GOAL SETTING please go review this article we have been posting for a number of years now…

#GoalSetting #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

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) Pause Back Squat 5-5-5 (65% of 90% of 1 RM)


Score = Load




2) AMRAP 15 min:

3 Rnds of:

5 Pull-ups

7 Push-ups

9 Airsquats

Then …

Run 400 m


Score = Total Reps


10 m = 1 Rep

1 Complete Rnd is 63 reps (G) plus 40 (Run) reps for a Total of 103 reps.



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




1) Options:

This is an Intro week so if you have not been squatting or training much this will be an appropriate place to start! If you don’t have a 1 RM – add 20% to your FS 1 RM or use a moderately light load.




2) Options:

Int1/2/3 – same

Beg1 – PU (G/P)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5/0m)



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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