CrossFit Algoa (Port Elizabeth) WOD – Sat 22 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 22 February 2020

Featured Image – From left Robyn, Shireen and Linda on The Sumo Deadlift High Pull (SDHP) @CrossFitAlgoa Summerstrand … The SDHP is the official substitution for rowing… remarkedly similar to rowing in metabolic effect! Yesterday we hit some tough monostructural metabolic conditioning – For Time – 10 Rnds of 500m Row or 50 SDHP (20kg/16kg) (90 sec rest btwn rounds). Really FUN!!!!:)  

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) For Time:

60 Strict HSPU

60 T2B

60 BB Facing Burpees


TC – 12 min


Score = Time/TC plus 1 sec/rep missed


LITE Options:

Int1 – 50 Reps each

Int2 – 50 Reps, S-HSPU (1/2 Abm)

Int3 – 45 Reps, S-HSPU (2/3 Abm)

Beg1 – 45 Reps, PPU (61cm/51cm), HLR, BSO

Beg2 – 45 Reps, PPU (61cm/Flr), HKR, BSO

TC/Beg3 – 40 PPU (Kns), SU, BSO




2) In teams of 5-8 in Indian File – AMRAP 16 min:

15m Sled Push – low bar, High Bar (Sled plus 40/20kg)

3 Burpee Box Jump overs (76cm/61cm)

15 m Farmers Walk (45kgx2/30kgx2)

AMRAP Thrusters (35kg/22kg) until your turn on the Sled!


Score = Total Reps

15m = 2 Reps (7.5m = 1 Rep)

7 reps/Rnd, excluding Thrusters

NB – 2nd person onwards starts on a running clock… Athletes check their start time and AMRAP 16 min

You can overtake on the B/BJO and FW. 1st to get to Thrusters goes next on the Sled Push

If Alone – AMRAP 16 – A Rnd plus 15 Thrusters before starting again


LITE Options:

Int 1/2/3 – Sled (same), BBJO (61/51cm), 30/20kg

Beg1 – Sled (plus 20/5kg), BBSO (61/51cm), 25/17kg

Beg2, TC/Beg3 – Sled (same B1), Burpee J/O PVC bar, 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 6th 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 –


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

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