CrossFit Algoa (Port Elizabeth) WOD – Tues, 9 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 9 June 2020

Featured Image – Adele on some doorway Pull-ups at home! Good work Adele!! 

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).

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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) AMRAP the following for 12 min:

Min 1 – AMRAP TNG Power Clean (60kg/40kg)

Min 2 – AMRAP T2B


Score = Total Reps

See separate scoring for DB/KB/B-Pack

Rx – DB/KB/B-pack 25 reps on 25/15kg


Home Equipment/Subs:


Find tree branch/rafter OR Lying Toes to hands (holding heavy/fixed object OH)


CFA LITE Options:

Rx – DB/KB/B-pack 25 reps on 25/15kg

T2B Sub – Lying

Int1 – 55/38kg; 22.5/15kg

Int2 – 50/35kg; 20/15kg

Int3 – 45/32kg; 16/12kg

Beg1 – 40/29kg; 15/10kg; HLR (or Lying F2H)

Beg2 – 4 Rnds; 30/20kg; 12/8kg; HKR (or Lying K2H)

Beg3 – 3 Rnds; 20/12kg; 8/5kg; Sitting (K2C)




2) AMRAP the following for 15 min (5 Rnds):

AMRAP 2 min – Burden Run (25kg/15kg)

AMRAP 1 min – Burpee DB GTOH (25kg/15kg)


Score = Total Reps

NB – 1 hand must remain on DB for Burpee portion

Alternate the DB on the way down!

10m = 1 Rep (Run)


Home Equipment/Subs:



CFA LITE Options:

Rnd KB to closest values

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 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 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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