CrossFit Algoa (Port Elizabeth) WOD – Mon, 20 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 20 July 2020

Featured Image – Tough workout?

 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 






Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) Complete the following for Max Reps/Distance:

AMRAP 7 min – Running (Max Distance)

Rest 2 min

AMRAP 6 min – Rowing or SDHP (20kg/12kg) (Max Dist/Reps)

Rest 1.5 min

AMRAP 5 min – Burpees

Rest 1 min

AMRAP 4 min – KB/DB Swings (20kg/12kg)

Rest 30 sec

AMRAP 3 min – DU


Score = Total Reps

10 m = 1 Rep on the Run/Row

Use any apparatus

If no Single Implement – Hang Power Clean & Push Press Or Hang power Snatch sub for KBS


CFA LITE Options:

Int1/2/3 – 20kg/12kg

Beg1 – 16/10kg; SU

Beg2 – 12/8kg; SU

Beg3 – 8/5kg; SU



Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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Your email address will not be published.