CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 August 2020

Featured Image – That time of the year again… well, a little later this year due to COVID-19! Catch the CrossFit Games from 14-20 September soon!! In shot, Rich Froning driving CrossFit Mayhem! Rich Froning is a 4 times consecutive Reebok CrossFit Games Winner and 10 podium finishes, including the team comp).

 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/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) CrossFit HQ Workout of the Day 200801


3 Rounds for time of:

500-m Row

21 Push-ups

12 Strict Toes-to-rings


TC – 15 min


Score = Time/TC plus 1 sec/rep missed


LITE Options:

RX Row Sub – SDHP (20kg/13kg)

Int1/2/3 – same

Beg1 – 16/12kg, HLR (or Lying F2H)

Beg2 – 12/8kg, HKR (or Lying K2H)

Beg3 – 8/5kg, Sitting (K2C)




2) Complete the following FT:

2 min DB L-sit

…BUT at 0 min and every-time you break/fail, complete 20 Jumping alternate Lunges as a buy-in before continuing on the DB L-sit


TC – 10 min


Score = Time/TC plus C2B PU Reps missed



DB L-sit – set-up a system so that your hand height is 6cm above floor height


CFA LITE Options:

Int1 – KB L-Sit (hands to floor 25cm), 18 Jl

Int2 – Par. L-Sit (hands to floor 30cm), 16 JL

Int3 – Par. L-Sit (hands to floor 30cm), 14 JL

Beg1 – Tuck Sit, 15 Lunges

Beg2 – Tuck Sit (1 ft down), 12 Lunges

Beg3 – F/Bridge, 8 Static Lunges



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

Leave a reply

Your email address will not be published. Required fields are marked *