CrossFit Algoa (Port Elizabeth) WOD – Sat 13 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 13 June 2020

Featured Image – FUN TIMES!!!! Throwback to our 2018 @EastCapechamps!!!! Don, Alwyn, Wilma and Hannah…taking a break between Workouts!!!!

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 #CabalCoffeeRoastery @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/What’s App/Email!


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 HQ – Workout of the Day 200606


3 rounds for time of:

20 front squats

7 muscle-ups

♀ 125 lb.(56kg) ♂ 185 lb.(84kg)


TC = 15 min


Score = Time/TC plus 1 sec/rep missed

NB – All LITE Options do 30 reps (Only RX is 20 reps on 84/56kg)


CFA LITE Options:

Rx – Ring or Bar Muscle-ups ; Single Implement (DB/KB/BP) 30 Reps (25kg/15kg)

Rx – Pull-up Sub – BB BOR 15 reps (45kg/32kg) or DB/KB/B-pack 20 reps (Single-arm) on 25/15kg

Int1 – 10 C2B PU, 10 Dips / BOR 43/30kg; 22.5/15kg

Int2 – 10 PU, 8 Dips / BOR 40/25kg; 20/15kg

Int3 – 7 PU, 6 Dips / BOR 35/20kg; 16/12kg

Beg1 – 10 PU (P/G) or Jumping PU, 10 Dips (Jump up lower dwn) / BOR-30/15kg; 15/10kg

Beg2 – 10 RR (1/0.5m), 10 SP-Dips (str) / BOR 20/12kg; 12/8kg

Beg3 – 10 RR (0.5/0m), 10 SP-Dips (bnt) / BOR 15/8kg; 8/5kg


Equipment Options:

PU – Bar/Branch/Towell/Rafter OR BOR (BB vs DB/KB/BP – see reps diff’s above)

Dips – Rings/Bar/2 Chairs




2) AMRAP the following for 10 min:

30 sec L-sit

30 sec HS Hold

Score = Total Hold Time


Equipment Options:

2 Chairs/Boxes


CFA LITE Options:

Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, HS Hold (Rev WW hold)

Beg2 – T-sit (1 Ft dwn), P-Hold (51cm)

Beg3 – F-Bridge, P-Hold (flr)



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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