CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 May 2020

Featured Image – Elmay, before or after…???, her 10km run over the weekend! 

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) Strict Dips (Ring/Bench) RM – E2ndMon2ndM for 12 min


Score = Total Loading (Sum of Weight x Reps)

See you Body Weight loading factors below (under CFA LITE Options)!!

For Example Beg1 has a weight factor of 0.7 so if I weight 100kg and I do a total of 50 reps…(100kg x 0.7 x 50 reps = 3500)





CFA LITE Options:

Int1 – SD

Int2 – SD

Int3 – SD

Beg1 – SD Jumpup, lower dwn (Weight factor 0.7)

Beg2 – SPD (str) or Chair Dips (Str) (Weight factor 0.6)

Beg3 – SPD (bnt) or Chair Dips (Bnt) (Weight factor 0.5)




2) Complete 3 Rnds of the following FT:

30 Box Step Overs (25kg/15kg at 61cm/51cm) OR Walking Lunges (25/15kg)

30m Handstand Walking

30 Implement Facing Burpees


TC = 15 min


Score = Time/TC plus 1 sec/rep missed

Loading – today the loading can be a BB/DB/KB and reps will count equally (try hold in Farmers walk position)

BSO/WL – 1 step = 1 Rep

Rnd KB to closest DB loading


CFA LITE Options:

Int1 – 25/16kg, HSW 25m

Int2 – 22.5/15kg, HSW 20m

Int3 – 20/15kg, HSW 15m or 5 WW

Beg1 – 15/10kg, WW (5x Half WW)

Beg2 – 10/7.5kg, BW (str), Bps (StepO)

Beg3 – 7.5/5kg, BW (bnt), Bps


Equipment Options:


Load – BB/KB/DB/Back Pack



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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