CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 July 2020

Featured Image – Throwback to Coach Sam training hard through an ankle fracture back in 2018! Where there is a will, there is a way!!!!!!!

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 Email/Itensity/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) We completed this Benchmark and our Mile Burden Run benchmark on the 15 May 20 (10 weeks ago)… today we repeat both Benchmarks! Seven and a half weeks before that we (23 March 20 – 17.5 weeks ago) we completed our Test 1 of Angie!. Let’s see how you have all done over Lockdown on these 2 Benchmarks! 

The benchmark “Angie” – Complete the following FT:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats


TC = 20 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

Home-Based Angie – If no Pull-up bar sub with Towell PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)

Int1/2/3 – same or 100 Towell PU or 50 Bps

Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)

Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)

Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (kns)




2) Burden Run (25kg/15kg) 1 mile (1609m) FT


Score = Time


LITE Options:

Int1 – 20/15kg

Int2 – 20/15kg;

Int3 – 16/12kg;

Beg1 – 15/10kg;

Beg2 – 12/8kg; 1 km

Beg3 – 8/5kg; 1 km


Equipment Options:

Any load (DB/BB/Back Pack/Water Container)



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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