CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 February 2020

Featured Image – Fun times at our beach WOD this past Saturday as both our Summerstrand and Newton Park Boxes head to the Beach to have some FUN in the SUN!! 

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

#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


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




1) Pause Back Squat 3-3-3-3-3

(85% of 90% of 1 RM)

(If missed last week do 75% of 90% of 1 RM for 5-5-5-5-5)


Score = Load




2) TC Test 1 – Complete the following FT:

150 DU

1.5 km Row (150 SDHP 20kg/16kg)

1 Mile Run (1609m)

100 DU


TC – 20 min


Score = Time/TC plus 1 sec/rep missed



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




1) Options:


T/C Group – 5 x 3 (Light BB work if technique proficient)

Another lower volume week…but if you missed last week do on 80% but 3-3-3-3-3 or only 70% for 3 sets of 5 reps if you are returning).

If you don’t have a 1 RM – add 20% to your FS 1 RM or use a moderately light load




2) Options:

Int1 – 135/90 DU

Int2 – 120/80 DU

Int3 – 105/70 DU

Beg1 – SU, 150 SDHP (16/10kg)

Beg2 – 135/90 SU, 1350m Row/135 SDHP (12/8kg), 1400m Run

T/C(Beg3) – 120/80 SU, 1200m Row/120 SDHP (10/5kg)



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.