CrossFit Algoa (Port Elizabeth) WOD – Wed, 25 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 25 March 2020

Featured Image – Rob and Vicky with Carol and Mike “down-under” at CrossFit Brookvale SPS in Australia!! (@CrossFitSPSBrookvale) Be safe while in Aus Rob and Vicky!

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).

#covid-19 #corona #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




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


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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)







1) Complete 100 m of Handstand Walking FT…but every time you break/fail/stop to rest, complete 5 Burpees before continuing!


TC = 12 min


Score = Time/TC plus 1 sec/rep missed


Equipment Options:

Use whatever safe and clear area you have to walk shuttles (i.e. 20 x 5m shuttles).

Use a clear wall (HINT – where clear socks so you do not mark your wall)


CFA LITE Options:

Int1 – 80m HSW, 4 Bps

Int2 – 65m HSW, 4 Bps

Int3 – 50m HSW or 25 Wall Walks (WW), 3 BPS

Beg1 – 30 Half WW, 3 Bps

Beg2 – 100m Bear Walk (str), 2 Bps

Beg3 – 80m Bear Walk (bnt), 2 Bps




2) AMRAP the following for 16 min:

20 Jumping Alt. Lunges

20 Box Jump Overs (61cm/51cm) or Broad Jump (1.24/1m)

20 Hang Power Cleans (BB – 60/40kg) or (1xKB 24/16kg) or (1xDB 25/15kg)


Score = Reps


Equipment Options:

Box Jump Overs – you could use a solid chair / a high step otherwise SUB with a Broad Jump (1.24m/1m)

HPC – you can use a BB/KB/DB or even a ruck sack/sandbag or WB (Beg2/3)


CFA LITE Options:

Int1 – 50/32kg, KB 20/12kg, DB 20/12kg

Int2 – 45/30kg, KB/DB same

Int3 – 40/25kg, KB 16/12kg, DB 20/10kg

Beg1 – BSO (61/51cm)/BJ (1/0.8m), 35/20kg, KB 16/12kg, DB 15/10kg

Beg2 – Step Lunges, BSO (51cm)/BJ (0.8/0.5m), 30/20kg, KB 12/8kg, DB 10/7.5kg

Beg3 – Step/Static Lunges, BSO (41cm)/Broad Step (0.6m/0.4m), 20/12kg, KB 8/5kg, DB 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 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.