CrossFit Algoa (Port Elizabeth) WOD – Wed, 19 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 19 February 2020

Featured Image – Bonni (Right) and Cyle (Left) on Pull-ups during the tough Benchmark Test “Cindy”!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

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




1) Deadlift, Hang Power Clean, Hang Squat Clean – E90sOn90s for 12 min (8 Rnds)

Start at 60% 1RM HPC, climb to Max Day


Score = Load




2) AMRAP the following for 3 Rnds:

2 min – AMRAP KB/DB Step-over (24kg,25kg/16kg,15kg at 61cm/51cm)

2 min – AMRAP C2B Pull-ups

2 min – AMRAP Thrusters (45kg/30kg)

Rest 2 min


Score = Total Reps

(22 Min end of 3rd Rnd, excl rest)

Coaches – 3 Athletes per station (rotate and everyone rests on min 8/9)




1) Options:

Reduce load so that great form is maintained!




2) Options:

Int1 – 24kg,20kg/12kg,15kg, C2B, 43/28kg

Int2 – PU, 40/25kg

Int3 – 20kg,20kg/12kg,10kg, 35/22kg

Beg1 – 12kg,15kg/8kg,10kg, PU (P/G), 30/20kg

Beg2 – 12kg,10kg/8kg,7.5kg at 51cm, RR (1/0.5m), 25/15kg

Beg3 – 5kg,7.5kg/2.5kg,5kg at 41cm, RR (0.5/0m), 20/12kg



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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