CrossFit Algoa (Port Elizabeth) WOD – Wed, 29 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 29 January 2020

Featured Image – Our CrossFit Algoa Summerstrand Kick-off meeting for our 2020 Summer Transformation Challenge starts tonight at 19:00! Our Newton Park Kick-off meeting is tomorrow evening (Thursday) at 19:15. If anyone is interested in still signing up… we have a few spots left…so please contact us ASAP on the numbers and/or email below!

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

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Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) AMRAP the following for 25 min:
15 Pull-ups
15 Wall Balls (10kg/6.3kg)
15 m HS Walk
15 KB/DB Lunges (1x24kg/1x16kg)
300 m Row or 30 SDHP (20kg/12kg)

Score = Total Reps

90 Reps/Rnd

NB – KB/DB Lunge – Carry DB/KB in any manner


1) Options:
Int1 – 12m HSW, DB 1×22.5kg/1x15kg, 87R/Rnd
Int2 – 10m HSW, DB 1x20kg/1x15kg, 85R/Rnd
Int3 – 8m HSW or 3 WW, DB – same, 83R/Rnd
Beg1 – PU (P/G), Half WW (same I3), WB (6.3/4.5kg), BSO (61/51cm), KB 1x16kg/1x12kg, SDHP (16/12kg)
Beg2 – RR (1/0.5m), BW (str), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), KB 1x12kg/1x8kg, SDHP (12/8kg)
Beg3 – RR (0.5/0m), BW (bnt), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), DB 1×7.5kg/1x5kg, SDHP (8/5kg)

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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