CrossFit Algoa (Port Elizabeth) WOD – Tues, 4 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 4 August 2020

Featured Image – Throwback to Murph in April 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 


Foam Roll/Trigger/Warm-up/Mobilise/Activate




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)






1) Complete the following FT:

70 C2B Pull-ups

…BUT at 0 min and every-time you break/fail, complete 9 Burpees as a buy-in before continuing on the C2B Pull-ups


TC – 14 min


Score = Time/TC plus C2B PU Reps missed


CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg

RX BOR Sub – 70 BOR (BB) or 100 BOR (DB/KB/BP)

RX BOR Sub DB/KB/BP – KB 24/16kg or DB 25/15kg

BB BOR Reps = PU Reps

Int1 – 55/36kg; 22.5/15kg; 60 C2B PU/ BOR

Int2 – 53/34kg; 22.5/15kg; 70 PU/ BOR

Int3 – 50/32kg; 20/12kg; 60 PU / BOR

Beg1 – 45/30kg; 15/10kg; 60 PU (P/G) or Jumping PU/ BOR; 6 Bps

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; 5 Bps

Beg3 – 25/17kg; 8/5kg; RR (0.5/0m)/ BOR; 4 Bps




2) Complete 300 DU FT, but starting at 0 min and EMOM complete 10 Power Snatches (BB – 30kg/20kg) OR 12 Power Snatches (25kg/15kg)


TC – 10 min


Score = Time/TC plus 1 sec/DU rep missed


CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg but Rest BB/DB/KB loading the same for 10 reps

Int1 – 10 Reps on 25/16kg; 270 DU

Int2 – 10 Reps on 22.5/15kg; 240 DU

Int3 – 20/15kg; 210 DU

Beg1 – 15/10kg; 300 SU

Beg2 – 10/7.5kg; 270 SU

Beg3 – 7.5/5kg; 240 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 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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