CrossFit Algoa (Port Elizabeth) WOD – Sat 4 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 4 July 2020

Featured Image – CrossFit Algoa’s Memorial WOD for Thorin MallinsonThorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London. We will always remember Thorin’s happy, enthusiastic and caring attitude towards life. Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16 and his Birthday was on 26 June. RIP Thorin – we will miss you!!!!!

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).

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Please find the Whiteboard Explanation and Coaching for today’s workout on Email/Itensity/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) CrossFit Algoa’s Memorial WOD for Thorin Mallinson (see citation at featured image)


“THORIN” – 24 min AMRAP of:

200 m Plate Carry (20kg/10kg)

6 Squat Snatch (75kg/50kg)

24 Push-ups

26 Pull-ups


Score = Total Reps


CFA LITE Options:

Int1 – 70/46kg

Int2 – 65/42kg, 15/7.5kg

Int3 – 60/39kg, 15/7.5kg

Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k)

Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)

Beg3 – 20/12kg, Run no burden, RR (0.5/0m), PU (Box/Table 76cm)


HOME-BASED WOD – Adjust by completing 15 Squat Snatches with the Plate or Implement you are carrying. If no Pull-up Bar then complete BOR with Plate/Implement for the carry!


CFA LITE Options (Home-Based):

Int1 – 70/46kg ; 20/10kg ; PU or 42 BOR

Int2 – 65/42kg, 15/7.5kg ; PU or 42 BOR

Int3 – 60/39kg, 15/7.5kg ; PU or 42 BOR

Beg1 – 45/25kg, 10/5kg, PU (G/P)/Jump PU/ 42 BOR, PU (Fl/k)

Beg2 – 30/20kg, 5/2.5kg, RR (1/0.5m) / 42 BOR, PU (k)

Beg3 – 20/12kg, Run no burden, RR (0.5/0m) / 42 BOR, PU (Box/Table 76cm)



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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