CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 April 2020

See our youtube clips below for the Prize Winners of the following: 1) CrossFit Algoa Kids Stalk Stand Test 2) Murph Picture/Video Submission lucky Draw and 3) our Committed Club lucky draw winners!  

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 our Stalk Stand Kids winners, as well as our lucky draw prizes for our Committed Club Challenge, as well as the Murph pic/video comp!


Our Stalk Stand Kids Test and Murph Picture/Video Lucky draw:

A big congrats to our Stalk Stand Prize Winners:

1st Place – Mia Abbott 3:10 (Reebok Backpack)
2nd Place – Henry Jeppe 27 sec (Reebok Cap)
A big congrats to Bonni francis who won our Murph picture/Video Lucky draw Competition, winning herself a Reebok Backpack!


Our Committed Club Youtube lucky draw for Week 3 of Lockdown:

Congratulations to our Committed Club Winners:

Wendy Heasley – Bag (Reebok Backpack)

Gareth Gouws – (Reebok Cap)




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) CFA Benchmark – WOUNDED ANIMAL 3

Complete the following FT (T2,3):

40 Strict HSPU

60 Kipping HSPU

…But EMOM complete 7.62 m HS Walk (starting at 0 min)


TC = 10 min


Score = Time/TC plus 1 sec/rep missed


CrossFit Algoa LITE Options:

Int1 – 30 and 50, HSW 5m

Int2 – 30 and 50 (1/2 abmat), HSW 4m

Int3 – 30 and 50 (2/3 abmat), HSW 3m or 1 WW

Beg1 – 40 PPU (41cm/flr), 60 PPU (flr/k), 7.62m BW (Str)

Beg2 – 40 PPU (flr/k), 60 PU (Kns), 7.62m BW (Str)

New* Beg3 – 30 PPU (flr/k), 40 PU (Kns), 7.62m BW (Bnt)


Equipment Options:

None Required besides Box/Chair and Wall




2) Complete 3-6-9-12-15-18-21-24-27-30 etc…of the following ladder for max Reps in 14 min:

Burpee Box Jump Over or Burpee Broad Jump (1.24m/1m)

Thrusters (25kg/15kg)



Score = Total Reps

NB – these are very low rep numbers on the DU…therefore a great opportunity to go RX even if your DU are not great!

LITE Options today will do double the reps (except B3) for SU but they will only count for half the reps (i.e. 6-12-18-24-30-36-42-48-54-60 etc…but only counts for reps in ladder)


Equipment Options:

BB/DB/KB/Back pack


CFA LITE Options:

RX – BB/Db 25/15kg or KB 24/16kg

Int1/2 – BB/DB/KB 20/12kg

Int3 – BB/DB 15/10kg, KB 16/12kg

Beg1 – BB/DB 15/10kg, KB 16/12kg, Bp BSO (61/51cm) or BP BJ (1/0.8m), 6-12-18…SU

Beg2 – BB/DB 10/7.5kg KB 12/8kg, Bp BSO (51cm)/ Bp BJ (0.8/0.5m), 6-12-18…SU

Beg3 – 20/12kg / KB 8/5kg / DB 7.5/5kg, Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), 3-6-9…SU



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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