CrossFit Algoa (Port Elizabeth) WOD – Fri, 31 July 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 31 July 2020

Featured Image – Throwback to Paul flying high on some Box Jump Overs!! 

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/What’s App/Email!


Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)






Last completed 29 May 20…


1) Tabata the following for Max Reps:


a) TNG Power Cleans


Rest 1 min


b) Push Press


Rest 1 min


c) Hang Power Cleans


Rest 1 min


d) Box Jump Over (61cm/51cm) or Broad Jump (1.24m/1m)


Rest 1 min


e) DU


Score = Total Reps

RX – (BB 35kg/25kg or Db/KB 25kg/15kg)

Rnd KB to closest Values


CFA LITE Options:

Int1 – 35/25kg; 25/15kg

Int2 – 30/20kg; 20/15kg

Int3 – 25/17kg; 15/12kg

Beg1 – 20/15kg; 15/10kg; BSO (61/51cm) or BJ (1/0.8m); SU

Beg2 – 15/12kg; 12/8kg; BSO (51cm)/BJ (0.8/0.5m); SU

Beg3 – 12/8kg; 8/5kg; BSO (41cm)/Broad Step (0.6m/0.4m); SU


Equipment Options:

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



Chat to our coaches about completing extras from Tier 1 of our 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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