CrossFit Algoa (Port Elizabeth) WOD – Wed, 1 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 1 April 2020

Featured Image – Clyde and Ashlynne getting upside down at home during LOCKDOWN! Keep those HOME WOD pic’s coming ladies and gents!!!!!

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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @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




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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)






TABATA – 8 Rnds of 20 sec work, 10 sec rest.

Download a Timer with Tabata intervals or Play Tabata music over Youtube/Spotify/Itunes etc.


Watch a clock every minute – Work 1-20 sec, Rest 20-30 sec, Work 30-50 sec, Rest 50-60 sec (This is 2 rnds in 1 min so 4 min is 8 Rnds)


1) Tabata the following for Max Total Reps:


a) Power Cleans (60kg/40kg) or KB 24/16kg or DB 25/15kg)


Rest 90 sec


b) Push-ups


Rest 90 sec


c) Back Squats (60kg/40kg or KB 24/16kg or DB 25/15kg)


Rest 90 sec


d) Toes to Bar/Rings (or lying on floor toes to object)


Rest 90 sec


e) Squatting Tuck Jumps


Score = Total Reps


NB – Total Time 26 min with rests!

NB – See below for scoring with a DB/KB


Equipment Options:

BB or DB or KB (NB Divide KB/DB reps by 1.3 to convert to workload equivalents)

For Example: If you get 15 reps (Db or KB) divide by 1.3 – 11.53 reps round to closest whole rep 12 reps)


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:

RX – KB 24/16kg, DB 25/15kg

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 – 35/20kg, KB 16/12kg, DB 15/10kg, PU, HLR or Lying Toes to Chest line, S-TJ (knees to hips)

Beg2 – 30/20kg, KB 12/8kg, DB 10/7.5kg, PU (Ts/Kns), HKR or Sit-ups, Jump squats

Beg3 – 20/12kg, KB 8/5kg, DB 7.5/5kg, PU (kns), Sit-ups, Airsquats



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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