CrossFit Algoa (Port Elizabeth) WOD – Thurs, 14 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 14 May 2020

Featured Image -The new @ReebokSouthAfrica #NanoX has arrived!! Check out Coach Dave’s brand new pair courtesy of @ReebokSouthAfrica! Go to and selected retail stores that are open to trade .. to kick things off they are offering a 30% discount on ALL apparel and footwear! Jump in on the action ASAP!!!!

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).

#NanoX #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 and 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) AMRAP the following for 12 min:

20 Single Arm KB/DB Swing (24kg/16kg)

30 sec Front Bridge (lift opp arm/leg 5 sec)


Score = Total Reps

30 Reps/Rnd (i.e. 30 s FB = 10 reps)


LITE Options:

Round KB loading to closest values

Int1 – 20/15kg

Int2 – 20/15kg; FB (1 arm/leg up)

Int3 – 16/12kg; FB (1 arm/leg up)

Beg1 – 15/10kg; FB

Beg2 – 12/8kg; FB (Knee – 1 leg up)

Beg3 – 8/5kg; FB (Kns)


Equipment Options:

Any load (DB/BB/Back Pack/Water Container)

Mat/Towell (elbows/knees)




2) AMRAP the following holds for 10 min:

30 sec Neutral Hold

30 sec HS Hold

30 sec Planche Hold

30 sec Push-up Hold (W Opp Sh Taps)


Score = Total Reps

40 Reps/Rnd (i.e. 30 sec Holding = 10 reps)


LITE Options:

Round KB loading to closest values

Int1/2/3 – Same

Beg1 – HS Hold (Rev WW hold)

Beg2 – N-Hold (legs str), P-Hold (51cm), PU-H (Chair 1 ft up), PU-H (Wght Trsf)

Beg3 – N-Hold (legs bnt), P-Hold (flr), PU H (Chair), PU-H kns (opp shl taps)


Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)



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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