CrossFit Algoa (Port Elizabeth) WOD – Sat 18 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 18 April 2020

Featured Image – Congratulations to Emil who won our Feb/March CrossFit Algoa Summerstrand Transformation Challenge! Click here if you missed our announcement!

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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Please find the Whiteboard Explanation and Coaching for today’s workout on Itens


Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)





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


1) OHS (single arm) RM – EMOM 10 min for Max Total Loading (60% of 1RM)

NB – Min 1 Non-dominant arm; Min 2 Dominant Arm


Score = Total Loading (Sum of Body Weight + Load x Reps for all 10 Rnds)

NB – Use your available load!

NB – you will need to scale according to the weakest side!



DB/KB/Back Pack/Other object that can be held by 1 hand




2) Complete 27-21-15 of the following FT:

OHS (Single Arm) – KB(24kg/16kg) or DB(25kg/15kg)

Strict Pull-ups or 39-33-27 Single Arm Bent Over Row KB(24kg/16kg) or DB(25kg/15kg)


TC – 15 min


Score = Time/TC plus 1 sec/rep missed

NB on BOR split the reps approx in half i.e. 39 (20 L/19 R) etc.



OHS and BOR – DB/KB/Back Pack/Other object that can be held by 1 hand

PU – Rafter/branch/towell/Rings


LITE Options:

NB – note Reps for BOR (36-33-27)

Int1/2 – same as Rx;

Int3 – (22.5/12.5kg); S-PU 21-15-9

Beg1 – DB(15/10kg) or KB (16/12kg) ; S-PU (P/G) or Jump PU (mid-forarm)

Beg2 – DB(10/7.5kg) or KB (12/8kg) ; RR (1/0.5m)

Beg3 – DB(7.5/5kg) or KB (8/5kg) ; RR (0.5/0m)



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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