CrossFit Algoa (Port Elizabeth) WOD – Fri, 17 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 17 April 2020

Featured Image – Bonni on Barbell rows with a home-made Barbell, as Abby waits her turn! Awesome 🙂 

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



1.1) Do yesterday’s Support Your Local Box Fundraiser…




1.2) Complete the following for Max reps – Tabata the following (24 min total time):


a) Lateral Burpees (Over a line)

Rest 1 min


b) 5 m Shuttle Run (5m = 1 rep)

Rest 1 min


c) SDHP (20kg/12kg)

Rest 1 min


d) Double Unders

Rest 1 min


e) Lateral Burpees (Over line) – Yes finish AGAIN with Burpees! 🙂


Score = Total Reps


CFA LITE Options:
Int1/2/3 – Same
Beg1 – 16/10kg, SU, L-Bp SO
Beg2 – 12/8kg
Beg3 – 8/5kg, Leave out last L-Bps



SDHP – BB/DB/KB/Back pack

Skip Rope (or jump clap)

Timer or Tabata Song – download from Itunes/Spotify or a free Timer app



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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