CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 June 2020

Featured Image – Adel testing out our AFL (@alwaysfitleague) Muscle-up/Pull-up Bar! We have a few of these left at R1495 (R1420 for current members). Please contact us on the details below if you want one!!

 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).

#AlwaysFitLeague @alwaysfitleague #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  #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 




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)






Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) Front Squat 5 x 5-10 (Last Completed 10 June)


Score = Total Load (Body Weight + External Load x Reps for all 5 sets)

NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)! 5-15 Reps/Rnd





CFA LITE Options:

Scale to loads that can be completed with great form!




2) Sprint 3 Rnds of the following for Time:

15 Power Snatches (50/32kg) OR 20 DB/KB/BP (25/15kg)

20 Box Jump Overs (61cm/51cm) or Broad Jumps (1.24cm/1m)

25 m HS Walk

REST 3 min


Score = Total Time (including 3 min x 2 of precise resting)

NB – You cannot rest less than 3 min!!


Equipment Options:

RX for Single Implement (DB/KB/BackP) – 20 reps each on 25kg/15kg or 24/16kg

Rnd KB/DB to closest values


CFA LITE Options:

Single implement 20 reps

Int1 – 45/30kg; 25/15kg; HSW 17m

Int2 – 43/28kg; 22.5/15kg; HSW 15m

Int3 – 40kg/26kg; 20/12kg; HSW 12m or 4 WW

Beg1 – 35/22kg; 16/10kg; BSO (61/51cm) or BJ (1/0.8m); WW (4x Half WW)

Beg2 – 25/15kg; 12/8kg; BSO (51cm)/ BJ (0.8/0.5m); BW (str)

Beg3 – 20/12kg; 8/5kg; BSO (41cm)/Broad Step (0.6m/0.4m); BW (bnt)



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


Leave a reply

Your email address will not be published. Required fields are marked *