CrossFit Algoa (Port Elizabeth) WOD – Sat 25 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 25 July 2020

Featured Image – Repeat of our LOCKDOWN WOD today – It’s been 4 months since Test 1! Let’s see how your training has gone during LOCKDOWN!

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) Completed 27 March 20 – see how you have faired over Lockdown!


Complete the CrossFit Algoa/AFL training Benchmark “LOCK-DOWN” for Max Reps…

AMRAP the following for 27 min:

3 Burpee Box Jump Overs (76cm/61cm) or Burpee Broad Jump (1.5m/1.24m)

20 SDHP (20kg/12kg)

20 DU

21 x 10 m Shuttle Run


Score = Total Reps

NB – 10m = 1 Rep


Equipment Options:

*Box or B/Broad Jump (stopper to stopper /1m)

*SDHP (BB/KB/DB/Ruck sack) – if you only have a 24 kg KB you can do 17 reps and 32kg 13 reps to equate on workload (20×20=400/24=16.6 reps) (400/32=12.5 reps)

*Skip rope or Jump Clap/Jump double clap

*Shuttle Run – 20x10m otherwise 40x5m



Int1/2/3 – same but BBJO (61cm/51cm)/BBJ (1.24/1m)

Beg1 – BP BSO (61/51cm)/Bp BJ (1/0.8m), SDHP 16/12kg, SU

Beg2 – Bp BSO (51cm)/Bp BJ (0.8/0.5m), KB 12/8kg, SU

Beg3 – AMRAP 21 min, Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), KB 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 6th 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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