CrossFit Algoa (Port Elizabeth) WOD – Thurs, 27 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 27 February 2020

Featured Image – A big class on skipping – the members are either on Double-Unders or have scaled to an easier version…Single-Unders on the jumprope!!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth


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




1) Practice Bar Muscle-up Drills:

Hallow rock/arch ; Lat Activations / Heel Toe Swinging

Hips to bar (feet on wall)

Feet on Wall Muscle-up

Hips to Bar (Hanging)


Score = For Quality




2) Complete the following FT:

2 Rnds of:

20 Wall Balls (13.6kg/10kg)

200m Row or 20 SDHP (20kg/12kg)


then Rest 3 min…


2 Rnds of:

15 Wall Balls (13.6kg/10kg)

150m Row or 15 SDHP (20kg/12kg)


then Rest 2 min…


2 Rnds of:

10 Wall Balls (13.6kg/10kg)

100m Row or 10 SDHP (20kg/12kg)


TC – 15 min


Score = Time/TC plus 1 sec/rep missed





1) Options:

Coaches choose appropriate level for members to practice (LITE – practice with bands and practice kipping Ring Rows)




2) Options:

Int1 – 10/6.3kg

Int2 – 10/6.3kg

Int3 – 10/6.3kg

Beg1 – WB (6.3/4.5kg, 10-ft/9-ft), SDHP (16/10kg)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), SDHP (12/8kg)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SDHP (8/5kg)



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

Leave a reply

Your email address will not be published.