CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 July 2020

Featured Video – Week 16 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) – Emil Goosen (@drgoosen)

2) Cabal Coffee Roastery (@CabalCoffeeRoastery) – Paul Van Thiel

3) Cash Membership Prize (R800) – Anonymous Donation Wk 6 of 10 wks – Aidan Battison (@aidanbattison)


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 Email/What’s App/Itensity.


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 the following for 12 min (6 Rnds):

Min 1 – Strict C2B Pull-ups

Min 2 – Strict Ring Dips


Score = (Total Reps x Body Weight/Load) + (Total Reps x Body Weight/Load)



Box/Rings/Bars/Chairs – All RX Strict Dips

BOR sub for C2B PU


CFA LITE Options:

Rx C2B sub – BB BOR (50/32kg) ; Single imp. DB/KB/BP BOR 25kg/16kg

Int1 – 45/30kg; 22.5/15kg; C2B PU; SD

Int2 – 45/30kg; 22.5/15kg; PU; SD

Int3 – 40/24kg; 20/12kg; PU; SD

Beg1 – 30/20kg; 15/10kg; PU (P/G) or Jump PU (BW x 0.7); SD Jumpup (BW x 0.7)

Beg2 – 24/16kg; 12/8kg; RR (1/0.5m) (BW x 0.6); SPD/Chair Dips (Str) (BW x 0.6)

Beg3 – 16/10kg; 8/5kg; RR (0.5/0m) (BW x 0.5); SPD/Chair Dips (Bnt) (BW x 0.5)




2) Complete the following couplet FT:

Run 800m – 600m – 400m – 200m

HS Walk 50m – 40m – 30m – 20m


TC = 20 min


Score = Time/TC plus 1 sec/rep missed


LITE Options:

Int1 – 40-30-20-10m HSW

Int2 – 35-25-15-5m HSW

Int3 – 30-20-10-5m HSW/9-6-3-1 WW

Beg1 – 9-6-3-1 Half WW

Beg2 – 700-500-300-100m Run; BW (str)

Beg3 – 600-400-200-50m Run; 35-25-15-5m BW (bnt)



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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