CrossFit Algoa (Port Elizabeth) WOD – Thurs, 9 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 9 April 2020

Featured Image – Anelet on her “Manmakers” at HOME!! Keep moving members!!

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 Email/Itensity/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 75 Strict Handstand Push-ups FT, but starting at 0 min and EMOM complete 20 (10 e) Jumping alternate lunges!


TC = 10 min


Score = Time/TC plus 1 sec/rep HSPU missed


Equipment Options:

None required


LITE Options:

Int1 – 40 Strict HSPU

Int2 – 65 S-HSPU (1/2 abm)

Int3 – 65 S-HSPU (2/3 abm), 16(8e) JL

Beg1 – 75 PPU (61cm/flr), 16(8e) JL

Beg2 – 75 PPU (Flr/Kns), 12(6e) Step Lunges

Beg3 – 60 PPU (Kns), 8(4e) Step/Static Lunges




2) Complete 4 Rnds of the following FT:

30 Weighted Step-ups (61cm/51cm with 24kg/15kg)

400 m Run (partition as please)


TC – 18 min


Score = Time/Time Cap plus 1 sec/rep missed

On run – 10m Shuttle = 1 Rep


Equipment Options:

BB/DB/KB/Back Pack or any heavy object you can hold


CFA LITE Options:

Int1/2 – same

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 3 Rnds, 8/5kg



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

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