CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 July 2020

Featured Image – HERO WOD Zeus – U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon (Image courtesy of CrossFit, Inc.)

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 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) HERO WOD ZEUS – CrossFit HQ WOD (200703 / 130226)


3 Rounds for time of:

30 Wall-ball shots

30 Sumo deadlift high pulls

30 Box jumps

30 Push presses

30-cal. Row

30 Push-ups

10 Body-weight back squats


♀ 14-lb.(6.3kg) ball, 55-lb. (25kg) SDHP and press, 16-in. (41cm) box

♂ 20-lb.(9.1kg) ball, 75-lb. (34kg) SDHP and press, 20-in. (51cm) box


TC – None


Score = Time


NB – Home-based sub on Body Weight Back Squat

For RX through to B1… Take your Body Weight (kg) x 10. Eg. 100kgx 10 = 1000kg.

If you are using a DB of 22.5kg divide 1000kg by 22.5kg i.e. 44 Reps. So this person would do 44 reps on a DB of 22.5kg.


B2 does 20 reps on the set load

B3 does 15 Reps on the set load!


CFA LITE Options:

WB sub – Thrusters

Rowing Sub – 30 SDHP 20/13kg

Rx – (BB) 34kg/25kg; (DB/KB/BP) 34 reps on 22.5kg/15kg

RX – BJ or Broad Jump (1m/0.8m)

I3-B3 – Load same for BB/DB/KB etc 30 reps

Int1 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int2 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 16/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); SDHP 16/10kg; BSO (51/41cm) or BJ (0.8/0.64m); 20 PU/15 PU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; SDHP 12/8kg; BSO (41cm)/ BJ (0.64/0.45m); 15 PU/30 PU (kns)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; SDHP 8/5kg; BSO (31cm)/Broad Step (0.45/0.35m); 30/20 PU (kns)



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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