CrossFit Algoa (Port Elizabeth) WOD – Tues, 7 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 7 April 2020

Featured Image – Sandy on the rower doing yesterday’s FUN HOME workout remotely, at home, in Dubai! The workout consisted of tough triplet of monostructural metabolic conditioning – DU’s, Rowing or SDHP’s, and Running! 🙂

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).

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)






1) AMRAP the following for 14 min:

5 Man Makers (25k/15kg)

6 Push-ups

7 Sit-ups


Score = Total Reps
NB – Banded MM -Bands loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg Banded


Equipment Options:

Man Makers – if Db or KB (renegade row before standing)…if BB/Bands – burpee to 2xBB Rows then continue…


CFA LITE Options:

Int1/2/3 – same (18 Reps/Rnd)

Beg1 – 20/12kg, 6/4 PU (ts) (18/16 Reps/Rnd)

Beg2 – 15/8kg, 4 PU (ts)/6 PU (kns) (16/15 Reps/rnd)

Beg3 – 10/5-7.5kg, 6 PU (kns), 5 SU (16 Reps/Rnd)




2) Box/Table Dips RM – E90sOn90s for 9 min (6 Rnds)


Score = Total Reps

RM – This is one single unbroken attempt at maximum reps


Equipment Options:

2 x Table/Chairs OR Rings


CFA LITE Options:


Int3 – S-RD (R/B) or Chair Dips (str, elevated legs)

Beg1 – Chair Dips (Str, elevated legs)

Beg2 – Chair Dips (Str, feet on floor)

Beg3 – Chair Dips (Bnt)



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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