CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 July 2020

Featured Video – Week 17 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 Cap (@reeboksouthafrica) – Yvette Williams

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

3) Cash Membership Prize (R800) – Anonymous Donation Wk 7 of 10 wks – Audrey Flemming (@flemmingaudrey)


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/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) Complete 21-15-9 of the following FT:

Front Rack Walking Lunges (60kg/40kg)



TC = 10 min


Score = Time/TC plus 1 sec/rep missed





CFA LITE Options:

Rx – DB/KB/BP (Single Impl)- 27-21-15 Reps on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg; 15-12-9 HSPU

Int2 – 53/34kg; 22.5/15kg; 1/2 Abmt

Int3 – 50/32kg; 20/12kg; 2/3 Abmt

Beg1 – 45/30kg; 15/10kg; PPU (61/51cm)

Beg2 – 35/22kg; 12/8kg; PPU (51cm/Flr)

Beg3 – 25/17kg; 8/5kg; PPU (Flr/Kns)




2) Complete the following FT:

90 sec L-sit

90 sec Weak L-sit

90 sec 1 Legged L-sit

90 sec Tuck Sit


TC = 10 min


Score = Time/TC plus 1 sec/sec missed


LITE Options:

Int1/2 – weak L-S, 1xLL-S, T-S, T-S (1 Ft dwn)

Int3 – 1xLL-S, T-S, T-S (1 Ft dwn), F-B

Beg1 – T-S, T-S (1 Ft dwn), 180s F-B

Beg2 – 180s T-S (1 Ft dwn), 180s F-B

Beg3 – 180s F-B, 180s F-B (Kns)


Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)



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

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