CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 April 2020

Featured Image – Some pictures from all those who completed “Murph” yesterday! We will post the 2nd lot of pictures tomorrow! Good work ladies and gents!! Awesome 🙂

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/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) Power Clean 3-8 Reps – E2ndMon2ndM for 10 min (5 Rnds)


Score = Total Loading (Weight x Reps + Weight x Reps for all Rnds)


NB – Choose your reps according to your loading available


Equipment Options:

BB/DB/KB or Backpack


CFA LITE Options:

Reduce loading so that great form is maintained!




2) AMRAP the following for 10 min:

10 Power Cleans (25kg/15kg)

15 Walking Lunges (25kg/15kg)

20 Weighted Sit-ups (25kg/15kg)


Score = Total Reps

*45 Reps/Rnd


Equipment Options:

All Mvts – BB/KB/DB/Back Pack


CFA LITE Options:

Int1/2 – 20/12kg

Int3/Beg1 – 16/10kg

Beg2 – 12/8kg

Beg3 – 10/5kg



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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