CrossFit Algoa (Port Elizabeth) WOD – Sat 9 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 9 May 2020

Featured Image – Coach Anje getting in her Turkish Get–ups at home for breakfast! Good work Coach Anje!

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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Foam Roll/Trigger/Warm-up/Mobilise/Activate




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)




1) Workout of the Day (200427)


Push press 10-10-10-10-10 reps


Score = Load

NB – If you have a Single Arm implement complete 10 reps on the Left and 10 reps on the Right (score is load x 2 i.e. 20kg DB is 40 kg score)

NB – take from Floor


Equipment Options:

If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments

BB/DB/KB/Backpack etc.



Reduce Loading so that great form is maintained!




2) Workout of the Day (200426)


Complete as many rounds as possible in 12 minutes of:

20 Wall Balls (9.1kg, 10ft/6.3kg, 9ft)

20 Single-leg Squats, alternating


Score = Total Reps


Equipment Options:

BB/DB/KB/Backpack etc.

Sub w Thrusters if no Wall Ball RX (25kg/15kg) for any implement!



Reduce Loading so that great form is maintained!

Int1 – WB/sub Thr (25/15kg)

Int2 – WB/sub Thr (25/15kg); Ass. Pistols

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 20/12kg; Pistols (hip crease just above horiz)

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); Lunges (alt.)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; Lunges (alt.)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; Static Lunges



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 6th 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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