CrossFit Algoa (Port Elizabeth) WOD – Wed, 27 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 27 May 2020

Featured Video – Hannah and Alwyn with friends in the USA after completing the Hero WOD “Murph”, on Memorial Day!!!!!

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) DCC2020 Online Challenge – Workout 2 – Box Jump Step Down/Single Arm Dumbbell Thruster



Complete as many reps as possible in 15 minute Ascending Ladder of :

Box Jump Step Down

Single Arm Dumbbell Thruster


(Men: 50lbs / Women: 35lbs)

1-1/ 2-2 / 3-3 / 4-4 / etc ..

22.5kg dumbbell, 61cm Box (M)

15kg dumbbell, 51cm Box (F)


Workout Instructions and Movement Standards:

Must step down

Step up not permitted

Full lockout on top of box

Use either arm for the thrusters

Weight: Men: 50LB / Women 35LB

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.)


Video Submission:

Be sure to show the height of your box before starting the workout.

A video is required at the point of submission. Please plan ahead and give yourself ample time to upload before the deadline. Video recording tips link on their website!


CFA LITE Options:

Round KB loading to closest values

Int1/2/3 – same

Beg1 – BJ up, Step down (51/41cm), 15/10kg

Beg2 – Step Up/Down (51/41cm), 12/8kg

Beg3 – Step Up/Down (41/35cm), 8/5kg


Equipment Options:

For the Competition – DB

If you are not entering – Any load (DB/BB/Back Pack/Water Container)

Box/other object to BJ/step-up on




2) AMRAP the following Holds for 12 min:

1 min L-sit

1 min Neutral Hold

1 min Handstand Hold


Score = Total Hold Time during 12 min (i.e. you do not count your resting seconds!)

NB – you must complete 1 movement before being able top move to the next!


LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, Bar N-Hold, HS Hold (Rev WW hold)

Beg2 – T-sit (1 Ft dwn), N-Hold (legs str), P-Hold (51cm)

Beg3 – F-Bridge, N-Hold (legs bnt), P-Hold (flr)


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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