CrossFit Algoa (Port Elizabeth) WOD – Wed, 13 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 13 May 2020

Featured Image – Don, Slade, Bonni, Amber, Emil, Lance, Audrey and Amy getting in their home WOD’s! Good work to them and everyone hitting the Home Based Workouts during Stage 4 of LOCKDOWN!!!!!

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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth


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) Tempo Front Squat 5 x 5-10 (Last completed 26 March 20)


Score = Total Load (Body Weight + External Load x Reps for all 5 sets)


NB – Tempo here – Take 3 sec to go down, hold 3 sec in the hole, 3 sec to go up!

NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)!


Equipment Options:

BB/DB/KB/WB/Bumper/Back Pack or any heavy object you can hold in the Front Rack position.

You can take the load from the ground or off an object I.e. 2x Boxes or 2x Tables


LITE Options:

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




2) Complete 10 Rnds of the following FT:

10 Thrusters (25/15kg)

50 DU

10 Push-ups


TC = 20 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

Int1 – 25/15kg, 45 DU

Int2 – 22.5/15kg, 40 DU

Int3 – 20/15kg, 35 DU

Beg1 – 15/10kg, SU, 7/5 PU (ts)

Beg2 – 10/7.5kg, 45 SU, 5 PU (ts), 10 PU (kns)

Beg3 – 7.5/5kg, 40 SU, PU (kns)


Equipment Options:

Loading – today the loading can be a BB/DB/KB

Rnd KB to closest DB loading

Skip Rope



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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