CrossFit Algoa (Port Elizabeth) WOD – Thurs, 23 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 23 April 2020

Featured Image – Last day to log your scores for the #SupportYourLocalBox Fundraiser comp!

More details of the event can be found at:

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 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) Complete the following triplet Rnds FT:

100-90-80-70-60-50-40-30-20-10 DU

10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (30kg/20kg)

10-9-8-7-6-5-4-3-2-1 HS Walk (m)


TC – 12 min


Score = Time Cap plus 1 sec/rep missed


Equipment Options:

Any implement that you can take from the hips to the shoulder (Sandbag/BB/KB/DB/Back pack etc – KB 32/20kg – round to the closest set weight)

Rope or jump claps


CFA LITE Options:

Int1 – DU (80-70-60-50-40-30-20-10-5-5), HSW (8-7-6-5-4-3-2-1-1-1)

Int2 – DU (70-60-50-40-30-20-10-5-5-5), HSW (7-6-5-4-3-2-1-1-1-1)

Int3 – DU (60-50-40-30-20-10-5-5-5-5), HSW (6-5-4-3-2-1-1-1-1-1) OR WW (3-3-2-2-1-1-1-1-1-1)

Beg1 – SU, 25/15kg, Half WW (3-3-2-2-1-1-1-1-1-1)

Beg2 – SU (80-70-60-50-40-30-20-10-5-5), 20/12kg, BW (Str)

Beg3 – SU (70-60-50-40-30-20-10-5-5-5), 15/8kg, BW (Bnt)




2) Complete 3 Rnds of the following FT:

1 min Rear Bridge – 1 foot up (alt. 5 s)

60 Hallow Arch rocks


TC – 10 min


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


Equipment Options:



CFA LITE Options:

Int1 – Rear-B

Int2 – 50s Rear-B, 50 HA-rocks

Int3 – 45s Rear-B, 45 HA-rocks

Beg1 – 40s Rear-B, 40 Superman lifts

Beg2 – 30s Rear-B (on hands), 30 Superman lifts

Beg3 – 30s Rear-B (hands on chair), 30 Superman lifts (opp arm/leg)



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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