CrossFit Algoa (Port Elizabeth) WOD – Wed, 9 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 9 September 2020

Featured Image – Some running Intervals today!! Throwback to the 2018 @EastCapeChamps… on the Beach!!

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)






1) Run the following intervals:


Rest 2 min


Rest 90 sec


Rest 1 min



TC – 14 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

Int1/2/3/Beg1 – same

Beg2/3 – 600-400-200-100




2) Complete 3 Rounds of the following for time:

15 Strict HSPU

15m HS Walk

5 Wall Walks


TC – 15 min


Score = Time/TC plus 1 sec/rep(m) missed


CFA LITE Options:

Int1 – 10 S-HSPU, 12m HSW

Int2 – 15 S-HSPU (1/2 abm), 10m HSW

Int3 – 15 S-HSPU (2/3 abm), 8m HSW or 4 WW, 4 Box Worm Walks (61/51cm)

Beg1 – 12 PPU (61cm/Flr), 4 Half WW, 4 Box Worm Walks (61cm)/Worm Walks

Beg2 – PPU (Flr/Kns), BW (str), 4/3 Worm Walks

Beg3 – PPU (kns), BW (bnt), 3/2 Worm Walks

Box Worm Walk (start push-up pos, ft on box, walk to 90 deg piked, return = 1 Rep)



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/Stretches

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