CrossFit Algoa (Port Elizabeth) WOD – Fri, 10 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 10 July 2020

Featured Image – The basic Burpee… today we hit a number of variants of this movement! Enjoy!! (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).

 #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 intensity/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 10 min – Turkish Get-ups for Max Total Loading (Last Completed 21 April 20)


Score = Total Loading (BW + Load x reps)

NB – keep reps equal btwn left and right!


CFA LITE Options:

Use a load that you can move with good form!

Beg3 – TGU Sit-up (min 1), then Static assisted Lunges (min 2)




2) Complete the following FT:

25 Burpees

20 BB Facing Burpees

15 Burpee Box Jump Overs (61cm/51cm)

10 Burpee to Handstand

15 Burpee Box Jump Overs (61cm/51cm)

20 BB Facing Burpees

25 Burpees


TC – 15 min


Score = Time/TC plus 1 sec/rep missed





CFA LITE Options:

Int1/2/3 – same

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m); 5 Bps HS or 5 of Burpee, Half WW

Beg2 – 20-15-10-5-10-15-20; BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m); Bps HS sub 5 Bps, 10 PPU (Fl/kns)

Beg3 – 15-15-10-5-10-15-15; BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m); Bps HS sub 5 Bps, 10 PPU (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

Leave a reply

Your email address will not be published. Required fields are marked *