CrossFit Algoa (Port Elizabeth) WOD – Sat 20 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 20 June 2020

Featured Image –  Throwback to some “Fun in the Sun” at one of our Beach WOD’s!!!!! 

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 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) CFA Benchmark – LEGLESS ANIMAL 2:

Front Rack Walking Lunge (60kg/40kg) – 100 m FT, but EMOM starting at 0 min, complete 4 Muscle-ups


TC = 17 min


Score = Time/TC plus 1 sec/rep missed


DB/KB/Back Pack/Other object that can be held in the front rack position.

DB/KB/BP – 130 m on 25kg/15kg

NB – Use your available load!

BOR – BB 4 Reps; DB/KB/BP 7 Reps

Rings/PU Bar/Rafter/Tree Branch


CFA LITE Options:

Rx – DB/KB/BP – 130 m on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg; 4 C2B PU, 4 PU / BOR

Int2 – 53/34kg; 22.5/15kg; 4 PU, 4 PU / BOR

Int3 – 50/32kg; 20/12kg; 3 PU, 4 PU / BOR

Beg1 – 45/30kg; 15/10kg; 4 PU (P/G) or Jumping PU, 3/2 PU / BOR

Beg2 – 35/22kg; 12/8kg; 4 RR (1/0.5m), 4 Table PU / BOR

Beg3 – 25/17kg; 8/5kg; 4 RR (0.5/0m), 4 Table PU / BOR

Table PU as may take too long to do Kneeling PU




2) Burden Run (25kg/15kg) 1609m (1 Mile), but EMOM starting at 0 min, complete 10 KB/DB Swings (25kg/15kg):


Score = Time


Equipment Options:

Any load (DB/BB/Back Pack/Water Container)

Round KB to closest Values or use BackP


CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg, 1km

Beg3 – 8/5kg, 1km



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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