CrossFit Algoa (Port Elizabeth) WOD – Fri, 17 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 17 January 2020

Featured Image – Malvern working hard! At CrossFit Algoa we have a wide range of ages and fitness levels, all willing to work hard to improve their health, fitness and performance!!

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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) Practice:
a) Headstands/Handstands
b) Elastic Jacket HSPU and HSPU from Riser

Score = For Quality


2) AMRAP the following for 14 min:
5 Strict HSPU
3 Burpee BJO (61cm/51cm)
7 Pull-ups
3 Burpee BJO (61cm/51cm)
9 Airsquats
3 Burpee BJO (61cm/51cm)
12 Jumping Lunges (alternating)
3 Burpee BJO (61cm/51cm)

Score = Total Reps

NB – 1 Rnd is 45 reps


1) Options:
Tripod stands and Piked Holds (floor/box)
Piked Push-ups

2) Options:
Int1 – EJ S-HSPU
Int2 – EJ S-HSPU
Int3 – EJ S-HSPU
Beg1 – PPU (61cm/flr), Bp BSO (61/51cm), PU (P/G)
Beg2 – PPU (flr/kns), Bp BSP (41cm), RR (1/0.5m), Step Lunges
Beg3 – PPU (kns), Bps, RR (0.5m/0m), Static 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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