CrossFit Algoa (Port Elizabeth) WOD – Fri, 19 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 19 June 2020

Featured Image – Throwback to a tough sled drag workout at our @EastCapeChamps …FUN TIMES!! 

 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 #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 Email/Itensity/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) Complete 100 Squat Cleans (35kg/25kg) FT, but every time you break or stop, complete 50 DU before restarting!


TC – 15 min


Score = Time/TC plus 1 sec per Clean Rep missed

RX – (BB 35kg/25kg or Db/KB 110 reps on 25kg/15kg)

Rnd KB to closest Values


CFA LITE Options:

BB – 100 Reps; DB/KB/BP 110 Reps; DU/SU – Sub Jump claps

Int1 – 35/25kg; 25/15kg; 45 DU

Int2 – 30/20kg; 20/15kg; 40 DU

Int3 – 25/17kg; 15/12kg; 35 Du

Beg1 – 20/15kg; 15/10kg; SU

Beg2 – 80 Reps 15/12kg; 90 Reps 12/8kg; 45 SU

Beg3 – 70 Reps 12/8kg; 80 Reps 8/5kg; 40 SU




2) AMRAP the following for 10 min:

20 TGU Sit-ups (10 each) (25kg/15kg)

20 Hallow Rocks

20 Hallow Arch Rocks


Score = Total Reps


CFA LITE Options:

BB – 100 Reps; DB/KB/BP 110 Reps; DU/SU – Sub Jump claps

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg; H/Rock lifts; H/Arch lift (superman)

Beg2 – 12/8kg; H/Crunch; Superman (Opp hand & Leg lift)

Beg3 – 8/5kg; H/Crunch; Superman (Opp hand & Leg lift)



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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