CrossFit Algoa (Port Elizabeth) WOD – Mon, 29 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 29 June 2020

Featured Image – Last years Ladies CrossFit Games Podium! The latest news release is that the CrossFit Games start date has been extended out to start soonest on 14 September 2020!

 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/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


NOTE: Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)


1) Tabata the following:


A) Double Unders


1 min Transition


B) 10 m Shuttle Run


1 min Transition


C) Rowing/SDHP (25kg/15kg)


1 min Transition


D) Lateral Facing Burpees


1 min Transition


E) Burpees GTOH (1x DB) (25kg/15kg)


Score = Total Reps


Equipment Options:

CFA Home training – BB/DB/KB/Back Pack

SDHP Load – same as for Bp GTOH load


CFA LITE Options:

Int1/2 – 22.5kg/15kg

Int3 – 20kg/15kg

Beg1 – SU, 15/10kg

Beg2 – SU, 12/8kg

Beg3 – SU, 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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