CrossFit Algoa (Port Elizabeth) WOD – Sat 22 August 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 22 August 2020

Featured Video – Week 20 and Week 21 of our Committed Club Lockdown Draw! Founder/Head Coach @DaveLeveySA does draw …A big thank you to Cabal Coffee Roastery and our anonymous members for their Cash Donation for these weeks. With the re-opening of our facility we will continue with our Committed Club Draw on a monthly basis!


Week 20 – Congratulations to our Committed Club Lucky Draw winners:

1) Cabal Coffee Roastery (@CabalCoffeeRoastery) – Tim Benn (@timbenn1)

2) Cash Membership Prize (R800) – Anonymous Donation Wk 9 of 10 wks – Andrew Peffer  (@andrewpeffer)


Week 21 – Congratulations to our Committed Club Lucky Draw winners:

1) Cabal Coffee Roastery (@CabalCoffeeRoastery) – Hilde Lapere

2) Cash Membership Prize (R800) – Anonymous Donation Wk 10 of 10 wks – Aidan Battison (@aidanbattison)


If you would like more info on our TRAINING AT OUR FACILITY OR HOME-BASED TRAINING 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) Legends Masters Comp 2020


Workout 1: For Time (15 Min Cap)

24 Box Jump Overs

21 Wall Balls

18 Overhead Squats

21 Box Jump Overs

18 Wall Balls

15 Overhead Squats

18 Box Jump Overs

15 Wall Balls

12 Overhead Squats

*See Scorecard for weights and scaling*


TC – 15 min


Score = Time/TC plus 1 sec/rep missed

RX – BJO (61cm/51cm) / WB 9.1kg to 10 Ft/6.3kg to 9 Ft / OHS 61kg/43kg


Equipment Options:

CFA Options – BB/DB/KB/BP


CFA LITE Options:

For the Specific Comp Scalings for Masters – please see the Score Sheet

Rx – OHS Sub DB/KB/BP or lighter BB 25kg/15kg 24-21-18 reps

Rx – WB Sub with Implement (same load OHS)

Rx – Box-J Sub Broad-J 1.24m/1m

Int1 – WB/sub Thr (25/15kg); 55/40kg

Int2 – WB/sub Thr (25/15kg); 50/32kg

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 16/12kg; 45/30kg

Beg1 – BSO (61/51cm) or BJ (1/0.8m); WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); 40/25kg

Beg2 – BJ (0.8/0.5m); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; 30/20kg

Beg3 – BSO (41cm)/Broad Step (0.6m/0.4m); WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; 20kg/12kg




2) Complete any workout you missed this week!

Coaches – Prioritise Weaknesses!



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 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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