CrossFit Algoa (Port Elizabeth) WOD – Thurs, 28 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 28 May 2020

Featured Video – CrossFit Algoa’s Committed Club Draw – Week 9 – A big thank you to Reebok South Africa for the Reebok Cap, and Urban Espress Coffee Company for their valuable contribution!


Congratulations to our Committed Club Lucky Draw winners:

1) Reebok CrossFit Cap (@reeboksouthafrica) – Tim Benn

2) Urban Espress Coffee Shop (@urbanespresscoffeeco) – Andrew Peffer


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) OHS (single arm) RM – EMOM 10 min for Max Total Loading (60% of 1RM) (Last completed 18 April 2020)

NB – Min 1 Non-dominant arm; Min 2 Dominant Arm


Score = Total Loading (Sum of Body Weight + Load x Reps for all 10 Rnds)

NB – Use your available load!

NB – you will need to scale according to the weakest side!



DB/KB/Back Pack/Other object that can be held by 1 hand



Reduce Load and ROM so great form is maintained!




2) The HERO WOD Josh


U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

First posted Feb. 26, 2007


For Time:

21 Overhead squat (43kg/29kg)

42 Pull-ups

15 Overhead squat (43kg/29kg)

30 Pull-ups

9 Overhead squat (43kg/29kg)

18 Pull-ups


CFA LITE Options:

Rx – OHS DB/KB/B-pack 27-21-15 reps (Single-arm) on 25/15kg

Rx – BB BOR 50-38-26 or DB/KB/B-pack 65-53-41 reps (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg; PU/BOR

Int2 – 40/25kg; 20/15kg; PU/BOR

Int3 – 35/20kg; 16/12kg; PU/BOR

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR



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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