CrossFit Algoa (Port Elizabeth) WOD – Mon, 20 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 20 January 2020

Featured Image – Marno putting in some good old “grunt” work on the sled at #CrossFitAlgoaSummerstrand!

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – !!

#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 5-5-5-5-5
(70% of 90% of 1 RM)
(If missed last week do 70% of 90% of 1 RM for 5-5-5)

Score = Load


2) Complete the following for Max Reps in 24 min of:
AMRAP 9 min:
Running (400m shuttles)
Rest 2 min
AMRAP 7 min:
Rowing (Cal) Or SDHP (20kg/12kg)
Rest 1 min:
AMRAP 5 min:
BB Facing Burpees

Score = Total Reps
10m = 1 Rep (Run)

BBF Bps RX – Must be Jump back, up and over all with 2 feet!

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


1) Options:
Another lower volume week…but if you missed last week do on 70% but 5/5/5. 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 – SDHP (16/10kg), BBF Bps (step back, up allowed but 2 foot jump over)
Beg2 – SDHP (12/8kg), BBF Bps (step back, up, over)
Beg3 – SDHP (8/5kg), BBF Bps (step back, up, over)

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.