CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 July 2020

Featured Image –  Throwback of Jemima (left) and Amber getting in some stretching at the Box! Are you doing your Mobility work at home, especially with all the sitting? If not, remember to join us for a ZOOM class when we hit mobility work!! Your body will thank 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).

#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 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) Climb the following ladder for 14 min:

3-6-9-12-15-18-21 etc.. Thrusters (45kg/30kg)

15-30-45-60-75-90-105 etc… DU

3-6-9-12-15-18-21 etc… BB Facing Burpees


Score = Total Reps

RX BBF Bps – Step/Jump back/up, but 2 feet Jump Over, any landing



DB/KB/BP etc (single Implement) 25kg/15kg Thrusters 4-7-10-13-16-19-22 etc..

(i.e. Multiples of 3 but start on 4)

BBF Bps or DB/KB/BP Facing Burpees


CFA LITE Options:

Int1 – 43/28kg; 22.5/15kg; DU 12-24-36-48-60-72 etc…

Int2 – 40kg/26kg; 20/12kg; DU 10-20-30-40-50-60 etc…

Int3 – 35/22kg; 20/12kg; DU 8-16-24-32-40-48 etc…

Beg1 – 25/15kg; 15/10kg; SU (same RX);

Beg2 – 20/12kg; 12/8kg; SU 12-24-36-48-60-72 etc…; Bp SO

Beg3 – 15/8kg; 8/5kg; SU 10-20-30-40-50-60 etc…; BP




2) Strict HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)


Score = Total Reps


CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – 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


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