CrossFit Algoa (Port Elizabeth) WOD – Sat 14 March 20

CrossFit Algoa (Port Elizabeth) WOD – Sat 14 March 20

Featured Image – @Schmolly.CrossFitAlgoaMascot looking composed and cool as Jemima, Shaun and Steve work hard on the rowers!! 

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) EMOM for 10 min:

1 Turkish Get-up each side (climb to a max day )


Score = Load (left plus right maxes)


LITE Options:

Keep to loads on which great form can be maintained




2) AMRAP the following for 12 min with a DB (30kg/20kg):

1 Turkish Get-up (L)

1 Turkish Get-up (R)

2 OHS (L)

2 OHS (R)

3 Power Snatches (L)

3 Power Snatches (R)


LITE Options:

Int1 – 25/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg (make up a DB)

Beg1 – 15/10kg

Beg2 – 10/7.5kg

TC/Beg3 – 7.5/5kg



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 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 –


Cool-down/Trigger Ball/Foam Roll/Stretch


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