CrossFit Algoa (Port Elizabeth) WOD – Mon, 8 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 8 June 2020

Featured Image – Paul’s before, during and after pic’s on Friday’s Murph-like workout! Awesome work Paul!!!!

 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 Email/What’s App/Itensity.


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) Wodleague’s Winter online Challenge ( and @wodleague_sa)

Here are the details for those keen to register!

To register visit:

Entry Fee R200

Equipment Needed – Jumprope and DB (22.5kg/15kg)

3 Weeks – 3 Workouts (5 June to 19 June)

Workout 1 submission deadline by Wednesday 10 June 5pm CAT

Email score and video –


Winter Online Challenge – Workout 1


For Time:

100 Double Unders

75 Thrusters

100 Double Unders

* Dumbbell Thruster weights- Male 22.5kg / Female 15kg

* Thrusters may be performed on any arm, must be full squat + full lockout!

* 12 min Time cap


Score = Time/TC plus 1 sec/rep missed


Equipment Options:

If entering – prescribed DB

CFA Home training – BB/DB/KB/Back Pack


CFA LITE Options:

Int1 – 90/90 DU

Int2 – 80/80 DU

Int3 – 70/70 DU

Beg1 – 15/10kg; SU

Beg2 – 12/8kg; 90/90 SU

Beg3 – 8/5kg; 80/80 SU




2) Strict C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 sets) (Similar 19 May 20)


Score = Total Reps

Sub – BB and Single arm BOR (DB/KB/B-Pack) (loads below)

NB – See separate workouts on Itensity for scoring (BOR vs PU)


CFA LITE Options:

Int1 – 45/30kg; 22.5/15kg; C2B or BOR

Int2 – 40/25kg; 20/15kg; PU or BOR

Int3 – 35/20kg; 16/12kg; PU or BOR

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

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

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m) or 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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