CrossFit Algoa (Port Elizabeth) WOD – Sat 16 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 16 May 2020

Featured Video – Eva playing on a little gymnastics complex of 5 T2B, 4 C2B Pull-ups, 3 Muscle-ups, 5 T2B! Good work Coach Eva!! 

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 Itensity/What’s App/Email!


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 – 200513


Complete as many rounds as possible in 10 minutes of:

10 Box Jumps

10 Cleans

♀ 24-in. (61cm) box ♂ 30-in. (76cm) box OR Broad Jump (1.54m/1.24m)

CFA Loading – 60kg/40kg

Box Jump or Sub Broad Jump (1.54m/1.24m)

Score = Total Reps



Equipment – Use a heavy sandbag, ball, or other odd object for the cleans (60kg/40kg).

CFA Home Equip – If no odd object or lighter use 14 BB Cleans (60kg/40kg)/ 18 DB/KB/Odd Obj Cleans (25kg/15kg)

Cleans = Any Clean



Reduce Loading so that great form is maintained!

Int1 – same as Rx

Int3 – 50/32kg or 18 reps 20/12kg

Beg1 – BJ (61/51cm) or BJ (1.24/1m); 40/25kg or 18 reps 15/10kg

Beg2 – BSup (61/51cm) or BJ (1/0.8m); 30/20kg or 18 reps 12/8kg

Beg3 – BSup (51cm) or BJ (0.8/0.5); 20/12kg or 18 reps 8/5kg




2) Complete the following FT:

20 Strict Dips

20 Strict HSPU

20 Kipping HSPU

20 Strict Dips


Score = Total Reps


Equipment Options:

2 Boxes/Chairs


CFA LITE Options:

Int1 – SD, 2.5cm/5cm Riser

Int2 – SD, 1/2 Abmats

Int3 – SD, 2/3 Abmats

Beg1 – SD Jumpup, lower dwn (Weight factor 0.7), 20 PPU (61/51cm), 20 PPU (flr)

Beg2 – SPD (str) or Chair Dips (Str), 20 PPU (30cm/flr), 20 PPU (flr/kns)

Beg3 – SPD (bnt) or Chair Dips (Bnt), 20 PPU (kns), 20 Push-ups



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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