CrossFit Algoa (Port Elizabeth) WOD – Tues, 15 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 15 September 2020

Featured Image – Adele supporting Jenne as she finishes off the HERO WOD Kalsu last week, down at CrossFit Algoa Summerstrand!!

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).

#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 on Email/What’s App/Itensity!


Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)






1) Complete a Rep Max set E90son90s for 8 Rnds (12 min) for Max Reps:

Rnds 1, 2, 3 – Strict C2B Pull-ups

Rnds 4, 5, 6 – Strict Pull-ups

Rnds 7, 8, 9 – Kipping Pull-ups


Score = Total Reps

NB – See separate workouts on Itensity for scoring (BOR vs PU)

RM = 1 unbroken attempt, no rests!


CFA LITE Options:

RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg

BOR BB Load – divide score by 1.5

BOR Light load – divide score by 2

Int1 – Same, BOR 45/30kg; 22.5/15kg

Int2 – Same, BOR 40/25kg; 20/15kg; PU or BOR

Int3 – Same, BOR 35/20kg; 16/12kg; PU or BOR

Beg1 – Same but w P/G, BOR 30/15kg; 15/10kg; PU (G/P) or BOR

Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), BOR 20/12kg; 12/8kg; RR (1/0.5m) or BOR

Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), BOR 15/8kg; 8/5kg; RR (0.5/0m) or BOR


USA Equivalents:

Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb

Int1 – Same Rx

Int2 – Same, 90/55lb; 50/35lb

Int3 – Same, 75/45lb; 45/25lb

Beg1 – Same but w P/G, 65/35lb; 35/25lb

Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), 45/25lb; 25/20lb

Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), 35/20lb; 15/10lb




2) Complete 3 Rnds of the following:

600m Run

20 BB Facing Burpees


TC – 15 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

Int1/2/3 – same

Beg1 – Run 550m, 17 BBF Bps

Beg2 – Run 500m, 15 BBF Bps (SO)

Beg3 – Run 450m, 13 BBF Bps (SO)



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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