CrossFit Algoa (Port Elizabeth) WOD – Sat 6 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 6 June 2020

Featured Image – We are going upside down today with our Wounded Animal Series!!!! Throwback to Coach Dave handstand walking at the 2019 #Reebok #CrossFitGames in Madison, USA!

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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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) CrossFit Algoa’s benchmark – WOUNDED ANIMAL 2…


Complete the following FT (T2,3):

40 Strict Ring Dips

60 Kipping Ring Dips

…But EMOM complete 7.62 m HS Walk (starting at 0 min)


TC = 10 min


Score = Time/TC plus 1 sec/rep missed

Home Purposes – Bar / Box / Chair Dips



Int1 – 30 and 50, HSW 5m

Int2 – 25 and 45, HSW 4m

Int3 – 20 and 40 (2/3 abmat), HSW 3m or 1 WW

Beg1 – 80 Dips (B/P) or Jump up lower dwn, 1x Half WW

Beg2 – 80 SP-Dips (str), 7.62m BW (Str)

Beg3 – 80 SP-Dips (bnt), 7.62m BW (Bnt)




2) Complete the follow FT with a BB (50kg/32kg):

30 Power Snatches

30 Squat Snatches

30 OHS

TC – 12 min


Score = Time/TC plus 1 sec/rep missed


Equipment Options:

RX for Single Implement (DB/KB/BackP) – 36 reps each on 25kg/15kg or 24/16kg

Rnd KB/DB to closest values


CFA LITE Options:

Single implement 36-36-36 reps

Int1 – 45/30kg; 25/15kg

Int2 – 43/28kg; 22.5/15kg

Int3 – 40kg/26kg; 20/12kg

Beg1 – 35/22kg; 16/10kg

Beg2 – 25/15kg; 12/8kg

Beg3 – 20/12kg; 8/5kg



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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