CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 February 2020

Featured Image – In the heat… Class on some heavy KB Swings and DB work on Monday evening:)

If you would like more information on our CrossFit Algoa Kids or Adult programs at Newton Park and/or Summerstrand, please contact us on / 0845086893 (Kids) / 0784517637 (adults). DID YOU KNOW … Being a member at one facility allows you full access to the 2nd facility??!!

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


1) Complete a RM attempt EMOM for 12 min:
Min 1 – RM Strict HSPU
Min 2 – RM T2B

Score = Total Reps


2)AMRAP the following for 12 min (4 Rnds):
Min 1 – AMRAP Front Squat (40kg/25kg)
Min 2 – AMRAP Box Jump Over (61cm/51cm)
Min 3 – AMRAP HS Walking (m)

Score = Total Reps
1m = 1 rep


1) Options:
Int1 – same
Int2 – S-HSPU (1/2 Abm)
Int3 – S-HSPU (2/3 Abm)
Beg1 – PPU (61cm/51cm), HLR
Beg2 – PPU (61cm/Flr), HKR
TC/Beg3 – PPU (Kns), SU, (5-10 reps only)

Int1/2 – same
Int3 – 35/23kg, HSW Or WW (1=3m)
Beg1 – 30/20kg, BSO (61/51cm), half WW (1=1.5m)
Beg2 – 25/15kg, BW (str)
TC/Beg3 – 20/12kg, BSO (41cm), BW (bnt)

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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