CrossFit Algoa (Port Elizabeth) WOD – Thurs, 5 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 5 March 2020

Featured Image – Some more cleaning, this time at @CrossFitAlgoa Summerstrand… on the left, Hilton, and on the right, Norm, both in “the hole” fighting hard to maintain good form!!!!

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) RE-TEST TC Test 1 – Complete the following FT:

150 DU

1.5 km Row (150 SDHP 20kg/16kg)

1 Mile Run (1609m)

100 DU


TC – 20 min


Score = Time/TC plus 1 sec/rep missed




2) Complete 10 Rnds of the following FT:

10 sec L-sit

10 sec Neutral Hold


TC – 8 min


Score = Time/TC plus 1 sec/rep missed




1) Options:

Int1 – 135/90 DU

Int2 – 120/80 DU

Int3 – 105/70 DU

Beg1 – SU, 150 SDHP (16/10kg)

Beg2 – 135/90 SU, 1350m Row/135 SDHP (12/8kg), 1400m Run

T/C(Beg3) – 120/80 SU, 1200m Row/120 SDHP (10/5kg)




2) Options:

Int1 – same

Int2 – weak L-sit

Int3 – L-sit (1 Leg str), Banded NH

Beg1 – T-sit, Bar NH

Beg2 – T-sit (1 Ft dwn), Par-Hold (legs str)

Beg3 – F-Bridge, Par-Hold (legs Bnt)



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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