CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 January 2020

Featured Image – From left upside down, Garric, Jemima “Might Mouse”, and Amber  (standing) on Handstand Walks. Go see our Workout of the Day post yesterday…if you missed it… the featured image was one of the ways in which one can scale Handstand Walking!

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

#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


1) Complete the following triplet FT:
21-15-9 Squat Cleans (60kg/40kg)
400m-200m-100m Run
21-15-9 T2B

TC – 12 min

Score = Time/TC plus 1 sec/rep missed


2) Complete the following mixed Tabata for 8 min (4 Rnds of below):
1st 20 sec – Hallow Rock
2nd 20 sec – X-Bridge Left
3rd 20 sec – X-Bridge Right
4th 20 sec – Hallow Arch Rock

Score = Total Reps


1) Options:
Int1 – 55/37kg
Int2 – 50/35kg
Int3 – 45/32kg
Beg1 – 40/25kg, HLR
Beg2 – 30/20kg, HKR
Beg3 – 20/12kg, SU


2) Options:
Int1 – same
Int2 – Half X-B (knee bnt)
Int3 – Side-B (armup)
Beg1 – Hallow lifts, Side-B
Beg2 – Hallow Crunch, Hallow arch lift, Side-B (kns but 1 leg up)
Beg3 – Hallow Crunch, Opp Arm/Leg Superman lift, Side-B (kns)

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

Leave a reply

Your email address will not be published. Required fields are marked *