CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 September 2020

Featured Image – Slade on some heavier Hang Cleans! 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS 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


1) Practice Kipping Pull-ups


Score = For Quality


CFA LITE Options:

Move on to the next level once you have mastered 80% of the given level




2) Complete 4 Rounds of the following FT:

400m Run

30 Pull-ups

40 Box Jump Overs (61cm/51cm)


TC – 24 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 25kg/15kg

Rx – Box-J Sub Broad-J 1.24m/1m

PU Sub – 38 BB BOR (45/30kg) but 45 DB/KB/BP (22.5/15kg)

Int1 – 27 PU / BOR (40/25kg; 20/15kg)

Int2 – 24 PU / BOR (40/25kg; 20/15kg)

Int3 – 21 PU / BOR (35/20kg; 16/12kg)

Beg1 – PU (P/G) / Jump PU / BOR (30/15kg; 15/10kg); BSO (61/51cm) or BJ (1/0.8m)

Beg2 – RR (1/0.5m) / BOR (20/12kg; 12/8kg); BSO (51cm); BJ (0.8/0.5m)

Beg3 – RR (0.5/0m) / BOR (15/8kg; 8/5kg); BSO (41cm)/Broad Step (0.6m/0.4m)


USA Equivalents:

Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb; BJ (24/20 inch)

Rx – Box-J Sub Broad-J 48/40 inches

PU Sub – 38 BB BOR (100/65lb) but 45 DB/KB/BP (55/35lb)

Int1 – 27 PU / BOR (90/55lb; 50/35lb)

Int2 – 24 PU / BOR (90/55lb; 50/35lb)

Int3 – 21 PU / BOR (75/45lb; 45/25lb)

Beg1 – PU (P/G) / Jump PU / BOR (65/35lb; 35/25lb); BSO (24/20 inch) or BJ (40/31 inches)

Beg2 – RR (40/20 inches) / BOR (45/25lb; 25/20lb); BJ (31/20 inches)

Beg3 – RR (20/0 inches) / BOR (35/20lb; 15/10lb); BSO (15 inches)/Broad Step (24/15 inches)



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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