CrossFit Algoa (Port Elizabeth) WOD – Sat 18 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 18 January 2019

Featured Image – Keen to make some great improvements in weight-loss/health/fitness???? Try our proven 6 week TRANSFORMATION CHALLENGE – for more information click on the following link and complete the contact form for more info (!!  

We will also be holding a 6 week Fitness GAINS CHALLENGE for both Non-Members and Members who are keen to make great improvements in health and fitness but who are less interested in the nutrition/weight-loss side at present!

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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) TNG Power Clean 2 – E90sOn90s for 9 min (6 Rnds) (start 50% 1 RM, climb to Max day)

Score = Load

CFA LITE Options:
Reduce load/mvt so as to maintain great form


2) In Teams of 5 – AMRAP the following for 18 min (2 Rnds):
AMRAP 90 sec – 5m Sled Push (High/Low Bar) (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
AMRAP 90 sec – 5m Farmers Walk (45kgx2/30kgx2)
AMRAP 90 sec – Deadlift (100kg/70kg)
AMRAP 90 sec – Strict Ring Dips
AMRAP 90 sec – DU
AMRAP 90 sec – Rest

Score = Total Reps
1 m = 1 length on Sled Push/Farmers Walk
Note – Sled Push – low bar 1 way, high bar when you return!

CFA LITE Options:
Int1 – 40kgx2/25kgx2
Int2 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg
Int3 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg, S-RD (R/B)
Beg1 – 30kg,25kg/30kg,5kg, 30kgx2/20kgx2, 70/49kg, S-RD (B/P), SU
Beg2 – 30kg,25kg/30kg,5kg, 22.5kgx2/15kgx2, 55/38kg, S-PD (str), SU
Beg3 – 30kg,15kg/30kg, 15kgx2/10kgx2, 40/25kg, S-PD (bnt), SU

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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