CrossFit Algoa (Port Elizabeth) WOD – Mon, 17 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 17 February 2020

Featured Image – Wall Balls for the Win!!!! 🙂 … a tough workout on Friday… For Time: 100 Wall Balls (10kg/6.3kg), 30 Muscle-ups 🙂

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

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


PS – if the TC Group Missed T1/2/3 – test today!

1) Pause Back Squat 3-3-3-3-3
(90% of 90% of 1 RM)
(If missed last week do 85% of 90% of 1 RM for 3-3-3-3-3)

Score = Load


2) Complete the Girl Benchmark Workout “Cindy” – AMRAP 20 of:
5 Pull-ups
10 Push-ups
15 Airsquats

Score = Total Reps

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 85% 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:
Int1/2/3 – PU
Beg1 – PU (P/G), PU (T)/ PU (5 – T/ 5 Kns)
Beg2 – RR (1/0.5m), PU (5 – T/ 5 Kns)/PU (Kns)
T/C(Beg3) – RR (0.5/0m), PU (Kns)

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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