CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 March 2020

Featured Image – Diether cleaning during a tough workout yesterday!

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) AGOQ 2019 – WORKOUT 3 (


For time:

5 rounds of:

4 muscle-ups*

13 shoulder-to-overheads (61kg/43kg)

Then, increase the weight for 5 rounds of:

4 muscle-ups

7 shoulder-to-overheads (83kg/56kg)


Time cap: 15 minutes


Score = Time/TC plus 1 sec/rep missed


NB – Take Split Time at end of 1st 5 Rnds

NB – Someone can help you change weights or 2 BB’s can be used


Ages 16-17 and 35-54:

1st 5 Rnds 61/43kg, 2nd 5 Rnds 83/56kg


Ages 14-15:

1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg


Ages 55+:

*C2B Pull-ups (1st 5 Rnds), 1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg




2) AMRAP the following for 12 min:

100 DU

30 sec Side X-Bridge (1 side)

60 sec Front Bridge (Opp Ft, Elbow lift alt 5s)

30 sec Side X-Bridge (other side)


Score = Total Reps

3 sec Hold = 1 Rep

140 Reps/Rnd




1) Options:

Int1 – Same

Int2 – 2 M-ups, 55/38kg then 75/50kg

Int3 – 4 B/M-up (B/P) or Jumping M-up, 50/35kg then 70/46kg

Beg1 – C2B Pull-ups (B/P), 43/29kg, then 61/43kg

Beg2 – RR (1m/0.5m), 30/20 then 43/27kg




2) Options:

Int1 – 90 DU, FB (lift 1 leg, alt 5s), SB (X)

Int2 – 80 DU, FB, SB (1 arm up, Knee Bnt 90)

Int3 – 70 DU, FB, SB (1 arm up)

Beg1 – 100 SU, FB, SB

Beg2 – 90 SU, FB (1 knee up), SB (1 knee dwn, 1 up)

Beg3 – 80 SU, FB (kns), SB (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

Leave a reply

Your email address will not be published.