CrossFit Algoa (Port Elizabeth) WOD – Tues, 2 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 2 June 2020

Featured Image – Throwback to Coach Thando struggling through a tough WOD at our @EastCapeChamps in 2018. Details on our Annual Event are currently on hold with the current COVID-19 Situation in South Africa!!!!! 

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


Foam Roll/Trigger/Warm-up/Mobilise/Activate




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)






1) Complete 5 Rnds of the following FT:

400m Run

20 Front Squats (60kg/40kg)


TC = 20 min


Score = Time/TC plus 1 sec/rep missed


Rx – DB/KB/B-pack 25 reps on 25/15kg


Home Equipment/Subs:



CFA LITE Options:

Rx – DB/KB/B-pack 25 reps on 25/15kg

Int1 – 55/38kg; 22.5/15kg

Int2 – 50/35kg; 20/15kg

Int3 – 45/32kg; 16/12kg

Beg1 – 40/29kg; 15/10kg

Beg2 – 4 Rnds; 30/20kg; 12/8kg

Beg3 – 3 Rnds; 20/12kg; 8/5kg




2) L-sit Max Hold Time – EMOM for 12 min


Score = Total Time Held

NB – This is 1 Max Hold attempt EMOM


LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge


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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