CrossFit Algoa (Port Elizabeth) WOD – Wed, 22 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 22 July 2020

Featured Image – @Schmolly.CrossFitAlgoamascot “Active Recovery” Day!

 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).

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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) Complete 5 Rnds of the following FT:

21 C2B Pull-ups

15 Power Cleans (60kg/40kg)

21 m HS Walk


TC = 22 min


Score = Time/TC plus 1 sec/rep missed


DB/KB/BP – KB 24/16kg or DB 25/15kg


CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg – 21 Reps for Power Cleans

RX BOR Sub – 21 BOR (BB) or 30 BOR (DB/KB/BP)

Int1 – 55/36kg; 22.5/15kg; 18 C2B PU/ BOR; 18m HSW

Int2 – 53/34kg; 22.5/15kg; 21 PU, BOR; 15m HSW

Int3 – 50/32kg; 20/12kg; 18 PU / BOR; 12m HSW or 4 WW

Beg1 – 45/30kg; 15/10kg; PU (P/G) or Jumping PU/ BOR; 4 Half WW

Beg2 – 40 Lunges; 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; BW (Str)

Beg3 – 30 Static Lunges; 25/17kg; 8/5kg; RR (0.5/0m)/BOR; BW (Bnt)




2) AMRAP 5 min of:

TGU Sit-ups (25kg/15kg)


Score = Total Reps


CFA LITE Options:


Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg



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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