CrossFit Algoa (Port Elizabeth) WOD – Fri, 7 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 7 August 2020

Featured Image – It’s Filthy Fifty re-testing this Friday!! Fun, Fun, Fun!!!!!

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) Complete the Benchmark “Filthy Fifty” – FT:

50 Box Jump Height (61cm/51cm)

50 Jumping Pull-up

50 Kettlebell Swing (16kg/12kg)

50 Walking lunges

50 Knees-2-Elbows

50 Push Press (20/15kg)

50 Back Extensions

50 Wall Balls (9.1kg/6.3kg)

50 Burpee

50 Double Unders


TC = 45 min


Score = Time/TC plus 1 sec/rep missed


CFA RX Home Subs:

BJ – Broad Jump (1.24/1m)

K2E – Lying Feet to Hands OH

WB – Thrusters (20/15kg)




CrossFit Algoa’s Holiday Filthy Fifty


For time:

50 Broad Jumps (1 m) (Beg1/2/3 – 50 cm Broad jump)

50 Jumping towel pull-ups (use a towel over a branch or jungle gym OR do 20 burpees)

50 KB swings (find something to deadlift – moderate loading OR do another 50 broad jumps)

50 Walking-lunge steps (Beg1/2/3 – 30 airsquats)

50 Sit-ups

50 Push-ups (Beg 1/2/3 – kneeling PU)

50 Superman’s

50 Jumping Squats (airsquat with a jump so both feet leaving the floor) (Beg 1/2/3 – 30 airsquats

50 Burpees

50 Double-unders/Single-unders

Beg2/3 (30 reps on each movement)


CFA LITE Options:

Int1/2/3 – 16/12kg

Beg1 – BJ (50cm), 12/8kg, AS, PU (k), WB-AS, SU

Beg2 – BJ (50cm), 30 Reps, AS, PU (k), WB-AS, SU

Beg3 – BJ (50cm), 30 Reps, AS, PU (k), Crunchies, WB-AS, SU


Equipment Options:

Load – BB/KB/DB/Back Pack

Skip Rope



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 *