CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 March 2020

Featured Image – Shaun and Ashlynne working outside during yesterday’s early morning class!

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) Bear Complex – EMOM for 10 min climb to a Max Day

*Bear Complex – Power Clean, Front Squat, Push Press take to Rear Rack, Back Squat, Push Press (RR)


Score = Load




2) AMRAP Bear Complex (60kg/40kg) for 10 min but EMOM starting at 0 min, complete 5 BBF Burpees:


Score = Total Reps (Bear Complex plus BBF Bps)

*Bear Complex – Squat Clean Thruster, to Rear Rack, Rear Rack thruster allowed to increase speed of mvt!

1 Bear Complex = 4 Reps

BBF Bps – step back, up allowed but JO (2 ft)




1) Options:

Reduce load to maintain great form!




2) Options:

Int1 – 55/37kg

Int2 – 50/35kg

Int3 – 45/32kg, 4 BBF Bps

Beg1 – 40/25kg, 4 BBF Bps

Beg2 – 30/20kg, 3 Bps

Beg3 – 20/12kg, 2 Bps



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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