CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 April 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 April 2020

Featured Image – Jo looking pretty beat up 🙂 after one of our tough HOME-BASED workouts! Good work Jo! 

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 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 4 Rnds of the following for Max Reps:

AMRAP the following for 5 min:

200 m Run

30 SDHP (20kg/12kg) or 30 cal Row

100 DU

AMRAP Lateral Burpees (lateral over SDHP Implement)


Rest 2 min


Score = Total Reps

Total Time – 26 min

(5 min AMRAP is 150 reps plus total L-Bps)

NB – if you cannot run distance run short shuttles or on the spot for 50 sec


Equipment Options:

SDHP – any implement (BB/DB/KB/Back Pack etc)

Jump-rope or No Equipment required


CFA LITE Options:Int1 – 90 DU
Int2 – 80 DU
Int3 – 70 DU
Beg1 – 16/12kg, SU
Beg2 – 12/8kg, 90 SU/Jump claps, Bps (so)
Beg3 – 8/5kg, 80 SU/Jump claps, Bps – kneeling and supported)



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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