CrossFit Algoa (Port Elizabeth) WOD – Fri, 21 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 21 August 2020

Featured Image – Throwback to Don and Marco on some Partner thrusters… when we did not have to have social distancing!!!!!!

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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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


Last Completed 16 June 20 (Tues)


1) Complete the following FT:

Run 1000m

Rest 2 min

Run 800m

Rest 90 sec

Run 600m

Rest 1 min

Run 400m

Rest 30 sec

Run 200m


TC – 25 min


Score = Time/TC plus 1 sec/rep missed


Sub – Cycle 2.5x distance or Row (SDHP) same distance

Int1/2/3/Beg1 – same

Beg2/3 – 800-600-400-200-100m




2) Last completed 21 May 20…


AMRAP the following for 12 min:

30 sec L-sit

30 sec Neutral Hold

30 TGU Sit-ups (15 e)


Score = Total Reps

50 Reps/Rnd (i.e. 30 sec Holding = 10 reps)


LITE Options:

Round KB loading to closest values

Int1 – same as Rx

Int2 – weak L-s

Int3 – L-s (1 leg str)

Beg1 – T-sit, 15/10kg

Beg2 – T-sit (1 ft dwn), N-Hold (legs str), 12/8kg

Beg3 – F-Bridge, N-Hold (legs bnt), 8/5kg


Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towel (elbows/knees)

DB or other loaded implement (KB/Back Pack/BB)



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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