CrossFit Algoa (Port Elizabeth) WOD – Sat 15 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 15 August 2020

Featured Image –  How functional is your training? Does it directly translate into everyday activity? Is it MAKING YOU BETTER as a human being? Throwback Don putting in some manual labour (real work) for roasting his beans (#CabalCoffeeRoastery).

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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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)




Last completed 27 June 20…

1) Hang Snatch 2 – EMOM for 10 min (Climb to Max Day)


Score = Load

Prioritise Technique over loading!

If single implement 1 Rep each side

Squat Snatch


CFA LITE Options:

Reduce loading so great form is maintained!




2) Complete 3 Rnds of the following FT:

50 Wall Balls (9.1kg, 10ft/6.3kg, 9ft)

40 Pull-ups

30 m HS Walk


TC – 20 min


Score = Time/TC plus 1 sec/rep missed


Equipment Options:

PU – Bar/Branch/Towell/Rafter OR BOR (BB vs DB/KB/BP – see reps diff’s above)



CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 22.5kg/15kg

PU Sub – 50 BB BOR (45/30kg) but 60 DB/KB/BP (22.5/15kg)

Int1 – WB/sub Thr (25/15kg); 36 PU / BOR (40/25kg; 20/15kg); 25m HSW

Int2 – WB/sub Thr (25/15kg); 32 PU / BOR (40/25kg; 20/15kg); 20m HSW

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 16/12kg; 28 PU, / BOR (35/20kg; 16/12kg); 15m HSW/5 WW

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); PU (P/G) / Jump PU / BOR (30/15kg; 15/10kg); 5x Half WW

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; RR (1/0.5m) / BOR (20/12kg; 12/8kg); BW (str)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; RR (0.5/0m) / BOR (15/8kg; 8/5kg); BW (bnt)



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 6th 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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