CrossFit Algoa (Port Elizabeth) WOD – Wed, 1 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 1 July 2020

Featured Image – Throwback to Open Workout 19.1 … Coach Eva judging Taryn whilst Ashlynne, Kristen and Don support and cheer her on!!!!

 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


1) Back Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM) (Same as on 22, 5 May and 28 April)


Score = Total Loading (Sum of your body weight plus implement load x reps)


Progress by either increasing Reps (if load maintained) or increasing Load (if reps maintained)

NB – any loading can be used. Goal 5-15 reps per 90 sec, depending on load used!

NB – you are allowed to take the load from a high object directly to the shoulders (rack/tables/boxes/counter)




2) Sprint 3 Rnds of the following for Time:

10 BB/DB Facing Burpees


20 Power Cleans (45kg/30kg)

REST 1 min


Score = Total Time (include 1 min x 2 of precise resting)

NB – You cannot rest less than 60 sec

NB – RX BBF Bps (2 ft take off)


Equipment Options:

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

Rnd KB/DB to closest values


CFA LITE Options:

Single implement 25 reps

Int1 – 12 HSPU; 43/28kg; 22.5/15kg

Int2 – 15 HSPU (1/2abm); 40kg/26kg; 20/12kg

Int3 – 15 HSPU (2/1abm); 35/22kg; 20/12kg

Beg1 – PPU (61cm/41cm); 25/15kg; 15/10kg

Beg2 – 8 Bp SO; PPU (41cm/Flr); 20/12kg; 12/8kg

Beg3 – 6 Bp SO; PPU (Flr/Kns); /15/8kg; 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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