CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 May 2020

Featured Image – Throwback to a Beach WOD from earlier this year when going to the Beach seemed like a simple issue… Makes one realise how priviledged we were during healthier world times before the COVID-19 pandemic! 

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) Complete the following On The Minute (OTM) ladders until you cannot keep pace with the designated reps:


a) Turkish Get-up (25kg/15kg) OTM Ladder


Score = Total Load (Sum of – Body weight x load x reps)


Rest 2 min


b) C2B Pull-ups OTM Ladder


Score = Total Reps


Rest 2 min


c) Thrusters (25kg/15kg) OTM Ladder

Score = Total Reps

Load – Use a BB/DB/KB/Back Pack



PS – scale appropriately (you want to get to at least the 10 min mark, with the exception on the TGU)

TGU – Min 1 complete 1 rep on the left arm, Min 2 – complete 2 reps on R arm, Min 3 – complete 3 reps on L arm etc…

PU/Thrusters – Min 1 = 1 Rep; Min 2 = 2 Reps

You stop when you can no longer maintain the set number of reps in the minute!

The reps do not need to be unbroken (i.e. you can take any number of sets to complete the designated number of reps in each min)

S-BOR – Single arm BOR (split set reps 50:50)


LITE Options:

Keep loading at a level, so that great form is maintained!

Round KB loading to closest values

Int1 – 20/15kg; C2B PU or S-BOR

Int2 – 20/15kg; PU or S-BOR

Int3 – 16/12kg; PU or S-BOR

Beg1 – 15/10kg; PU (G/P) or S-BOR

Beg2 – 12/8kg; RR (1/0.5m) or S-BOR

Beg3 – 8/5kg; RR (0.5/0m) or S-BOR


Equipment Options:

Any implement (Sandbag/BB/KB/DB/Back pack etc)

Bar/rafter/branch/towel OR Lying Leg lifts (holding heavy/fixed object OH)



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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