CrossFit Algoa (Port Elizabeth) WOD – Tues, 7 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 7 July 2020

Featured Video – Week 15 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) – Adel Goosen (@goosenadel)

2) Cabal Coffee Roastery (@CabalCoffeeRoastery) – Paul Du Plessis

3) Cash Membership Prize (R800) – Anonymous Donation Wk 5 of 10 wks – Paul Leonard (@paulandrewleonard) 

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 here 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) Complete 3 Rnds of the following FT:

25 T2B

25 m Handstand Walk


TC – 14 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

T2B Sub – Lying (RX feet to hands)

Int1 – 22 Lying (ft to H); 22m HSW

Int2 – 20 T2B/Lying (ft to H); 20m HSW

Int3 – 18 T2B/Lying (ft to H); 18m HSW or 6 WW

Beg1 – HLR (or Lying F2H); 6 Half WW

Beg2 – HKR (or Lying K2H); 25m BW (str)

Beg3 – Sitting (K2C); 25m BW (bnt)




2) Complete the following FT:

3 min L-sit, But everytime you rest/break complete 7 Burpees before restarting!


TC – 12 min


Score = Time/TC plus 1 sec/rep missed


LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit

Beg2 – T-Sit (1ft dwn); 5 Bps

Beg3 – F-Bridge ; 5 Bps


Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs/boxes/tables (side by side)



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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