CrossFit Algoa (Port Elizabeth) WOD – Tues, 31 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 31 March 2020

Featured Image – Please see the YouTube Clip below for our Committed Club Winners for week 1 of LOCKDOWN! Congratulations to Adel Goosen and Amy Eales who both won themselves some cool #ReebokSouthAfrica kit! A big thank you to @ReebokSouthAfrica for the awesome #ReebokSouthAfrica apparel! 

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… 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).

#reeboksouthafrica @reeboksouthafrica #CommittedClub #Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth



Youtube draw for Week 1 of Lockdown for our Committed Club…

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


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) Complete the following AMRAP for 12 min (6 Rnds) for Max Total Load moved:

Min 1 – AMRAP Strict Pull-ups or Bent Over Rows (Moderate loading)

Min 2 – AMRAP Strict HSPU


Score = Total Reps x Body Weight (or BOR weight) + Total Reps x Body Weight


Equipment Options:

Pull-ups at Bar/Rings/Branch/Rafter/Rope hung over something OR use a load to do Bent Over Rows (BOR) – BB/Bumper/KB/DB/Ruck Sack


CFA LITE Options:

Int1 – S-PU Or BOR, S-HSPU

Int2 – S-PU Or BOR, S-HSPU (1/2 abm)

Int3 – S-PU Or BOR, S-HSPU (2/3 abm)

Beg1 – PU (P/G) Or Jumping PU Or BOR, PPU (61cm/Flr)

Beg2 – RR (1/0.5m) Or BOR, PPU (Flr/Kns)

Beg3 – RR (0.5/0m), Or BOR, PPU (kns)




2) Complete the following FT:

42-30-18 x 10m Shuttle Run

42-30-18 Lateral Burpees (over a line)


TC – 14 min


Score = Time/TC plus 1 sec/rep missed


Equipment Options:

No Equipment required / Open area – if you only have a 5 m shuttle then run 84-60-36 shuttles (i.e. double)


CFA LITE Options:

Int1/2/3 – same

Beg1 – 36-30-24 10m S-Run, Lat-Bps

Beg2 – 31-25-19 10m S-Run, Step Lat-Bps

Beg3 – 27-21-15 10m S-Run, Step Lat-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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