CrossFit Algoa (Port Elizabeth) WOD – Thurs, 20 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 20 February 2020

Featured Image – Hard work going on during the Benchmark “Cindy”… good work ladies and gents!!!!!

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) Practice the following for 15 min:

Piked Holds

Piked Walks (floor, box)

Wall Walks

HS Holds (wall and free-standing)

HS Walking


Score = For Quality




2) Complete the following Sprint Chipper for 3 Rnds:

300 m Run

30 Box Jump Overs (61cm/51cm)

30 Strict HSPU

REST 3 min


TC – 18 min


Score = Time/TC plus 1 sec/rep missed




1) Options:

Coaches choose appropriate level for members to practice




2) Options:

Int1 – Kip HSPU

Int2 – Kip HSPU 1/2 Abm

Int3 – Kip HSPU 2/3 Abm

Beg1 – BSO (61/51cm), PPU (61cm/Flr)

Beg2 – Run 250m, BSO (51cm), PPU (Flr/Kns)

Beg3 – Run 200m, BSO (41cm), PPU (Kns)



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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