CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 June 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 June 2020

Featured Video – Week 14 of our Committed Club Lockdown Draw! Founder/Head Coach @DaveLeveySA does draw… A big thank you to Reebok South Africa, Cabal Coffee Roastery and our anonymous members for their Cash Donation.

Congratulations to our Committed Club Lucky Draw winners:

1) Reebok CrossFit Crew Socks (@reeboksouthafrica) – Paul Leonard (@paulandrewleonard)

2) Cabal Coffee Roastery (@CabalCoffeeRoastery) – Bonita Francis (@bonita.francis.35)

3) Cash Membership Prize (R800) – Anonymous Donation Wk 4 of 10 wks – Lance Williams 

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) AMRAP 8 min – Legless Rope Climbs (4,1m)


Score = Total Reps (Ascents)



Equipment – If you do not have a long Rope, use a short rope OR Towel for Rope PU/Rows, or use a towel for BOR (T-BOR)

RX Sub – 6 Rope/Towell Pull-ups = 1 ascent (kipping allowed)

12 (6e) reps BOR = 1 Ascent


CFA LITE Options:

RX (24kg/16kg)

Rnd to closest values for DB vs KB

Int1 – 20/15kg; Half RC

Int2 – 20/15kg; Half RC

Int3 – 16/12kg; Rope/Towel-PU

Beg1 – 15/10kg; 3 R-Pulls (ly2stand – str legs)/ 6 Rope/Towel Jumping PU/ 12 T-BOR

Beg2 – 12/8kg; 3 R-Pulls (ly2stand – str legs)/ 6 Rope/Towel Rows (1/0.5m)/ 12 T-BOR

Beg3 – 8/5kg; 3 R-Pulls (Sit2Stand)/ 6 Rope/Towel Rows (0.5/0m)/ 12 T-BOR




2) Complete 5 Rnds of the following FT:

20 Power Snatch (35kg/25kg)

400m Run


TC – 20 min


Score = Time/TC plus 1 sec/rep missed

10 m = 1 Rep


CFA LITE Options:

Rx – Single implement DB/KB/BP – 30 Reps on 25kg/15kg

Int1 – 30/22kg; 22.5/15kg

Int2 – 30/22kg; 22.5/15kg

Int3 – 25kg/17kg; 20/12kg

Beg1 – 20/15kg; 15/10kg

Beg2 – 15/10kg; 12/8kg; Run 300m

Beg3 – 10/8kg; 8/5kg; Run 200m



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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