CrossFit Algoa (Port Elizabeth) WOD – Mon, 30 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 30 March 2020

Featured Image – Featured Image – Army 1stLt. James “Bob” Robert Kalsu,25, Oklahoma City, OK; was a starting guard for the NFL’s Buffalo Bills in 1968.  He played the entire season and was the Bill’s team rookie of the year.  Despite a promising career in the NFL, he entered the US Army to satisfy his ROTC obligation.  He entered the Army as 2nd Lt. and arrived in South Vietnam in November 1969 as part of the 101st Airborne Division.  He was killed in action on July 21, 1970, when his unit came under enemy mortar fire at FSB Ripcord near the A Shau Valley.
When he had left for Vietnam, Kalsu had to say goodbye to his wife, Jan, and his daughter, Jill. On July 23, 1970, two days after his death, Jan Kalsu gave birth to his son, James Robert Kalsu Jr. Kalsu’s wife was informed that he had died only hours after giving birth. Kalsu and former Cleveland Brown Don Steinbrunner were the only professional football players to be killed in action during the Vietnam War. This workout was originally developed and posted by CrossFit Football.

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



Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s App groups!

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)






1) THE HERO WOD “Kalsu” – this WOD is in Honourof Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player (See Featured Image citation above)


HERO WOD “Kalsu” – Complete the following FT:

100 Thrusters (61kg/43kg) but EMOM starting at 0 min, 5 BB Facing Burpees


TC = 30 min


Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 55/38kg

Int2 – 50/35kg, 4 BBF Bps

Int3 – 43/30kg, 4 BBF Bps

Beg1 – 35/25kg, 3 BBF Bps

Beg2 – 25/17kg, 3 BBF Bps (Step Over)

Beg3 – 20/12kg, 2 BBF Bps (Step Over)


Equipment Options:

Thrusters – BB/KB/DB/Bumper/WB/Banded/Ruck Sack (Choose a scaling level that matches the total load of your implement used!)

NB – Try use 2xKB/DB if you can!

Banded Thruster Loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg)



Shoulders inj – Squats (Front/on shlder)…any of the above implements

Back inj – Banded Hip Thrusters, EMOM 5 Push-ups (Toes/Kns/Table)




2) Complete the following cumulative hold FT:

3 min L-sit


TC = 8 min


Score = Time/TC plus 1 sec/repo missed


LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit

Beg2 – T-Sit (1ft dwn)

Beg3 – F-Bridge


Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs (side by side)



Shoulders inj – T-Sit (1 Ft dwn), Front Bridge

Back inj – Front Bridge



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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