CrossFit Algoa (Port Elizabeth) WOD – Tues, 11 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 11 August 2020

Featured Image – The Choas event at the 2018 Reebok CrossFit Games … this year’s CrossFit Games will start as an online comp and then the top 5 men and 5 women will head to Aromas for the finals! Quite different from previous years but that’s how 2020 is going!!!!! 

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/What’s App/Email!


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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)






1) Snatch (Squat) RM – E2ndMOn2ndM for 10 min (60% 1RM)


RM – Rep Max (1 set of a maximum number of reps)

NB – From floor


Score = Total Loading

(i.e. Sum of the Body Weight + Load x Reps – For example… 70kg + 30kg x 10 + 75kg + 30kg x 7 etc)


Equipment Options:

*You can use a BB/DB/KB/WB – Use whatever loading you have

*If single arm – do weaker side 1st and complete same number of reps on other side

*Ruck sack ground to overhead (GTOH)


CFA LITE Options:

Load so as to maintain technical proficiency and great form!

Goal is to get between 5-10 reps.




2) Complete 21-15-9 for time of:

Snatch (squat) (43kg/30kg)

C2B Pull-ups


TC – 10 min


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


CFA LITE Options:

RX DB/KB/BP 25kg/15kg

Rx – BB BOR 27-21-15 reps/rnd (43/30kg) or DB/KB/B-pack 33-27-21 reps (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg; 18-12-6 C2B PU / BOR

Int2 – 40/25kg; 20/15kg; PU / BOR

Int3 – 35/20kg; 16/12kg; 18-12-6 PU/BOR

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

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR



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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