CrossFit Algoa (Port Elizabeth) WOD – Wed, 16 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 16 September 2020

Featured Image – In shot… Start of the “Burden Run” Event at the 2013 Reebok CrossFit Games! The Reebok CrossFit Games starts tomorrow!! Catch all the broadcast details HERE! (Image Courtesy of CrossFit, Inc.)

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) Workout of the Day 200901 (170320)…

(Games History: Going into Sunday at the 2014 Games, defending champion Rich Froning and Mat Fraser were at a near tie for the lead. Froning’s domination in Midline March would set the tone for the rest of the day, as he went on to win all of Sunday’s events and secure his fourth CrossFit Games championship. Watch Midline March at


2014 Reebok CrossFit Games – Midline March


3 rounds for time of:

25 GHD sit-ups

50-ft. (15.24m) handstand walk

50-ft. (15.24m) overhead walking lunge


♀ 115-lb. (52kg) OH lunge ♂ 155-lb. (70kg) OH lunge


TC – 10 min (Extended Time Cap 15 min)


Score = Time / Time Cap plus 1 sec per rep missed

NB – The Handstand Walk must be completed unbroken. If you fail – restart at the beginning of the HSW


CFA LITE Options:

Walk Lunge – 1m = 3 ft, 37 inches = 1 Rep

RX Sub GHD SU – 25/15kg Weighted Sit-up

RX DB/KB/BP/Light BB Home – 25/15kg (25m Lunge)

Int1 – 20 GHD SU/25 W-SU 22.5/15kg, HSW 12m, 65/45kg / 25m 22.5/15kg

Int2 – 18 GHD SU/21 W-SU 22.5/15kg, HSW 10m, 60/40kg / 25m 22.5/15kg

Int3 – 16 GHD/18 W-SU 20/12kg, HSW 8m or 3 WW, 55/38kg / 25m 20/12kg

Beg1 – W-SU (15/10kg), 3x Half WW, 45/30kg / 25 15/10kg

Beg2 – 25 SU, 30m BW (Str), 35/25kg / 25 reps 12/8kg

Beg3 – 20 SU/Crunch, 25m BW, 30/20kg / 25 reps 8/5kg


CFA LITE Options – USA Equivalents:

Walk Lunge – 1m = 1 Rep

RX Sub GHD SU – 55/35lb Weighted Sit-up

RX DB/KB/BP/Light BB Home – 55/35lb (25m Lunge)

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

Int1 – 20 GHD SU/25 W-SU 50/35lb, HSW 40ft, 145/100lb / 25m 50/35lb

Int2 – 18 GHD SU/21 W-SU 50/35lb, HSW 32ft, 135/90lb / 25m 50/35lb

Int3 – 16 GHD/18 W-SU 45/25lb, HSW 26ft, 120/80lb / 25m 45/25lb

Beg1 – 20 W-SU 35/25lb, 5x Half WW, 100/65lb / 25m 35/25lb

Beg2 – 25 SU, 80ft BW (Str), 75/55lb / 25m 25/20lb

Beg3 – 20 SU/Crunch, 65ft BW (bnt), 65/45lb / 25m 15/10lb




2) Strict Dips (Ring/Bench) RM – E2ndMon2ndM for 12 min (last completed 3 July, 6 May 20)


Score = Total Loading (Sum of Weight x Reps)

See your Body Weight loading factors below (under CFA LITE Options)!!

For Example Beg1 has a weight factor of 0.7 so if I weight 100kg and I do a total of 50 reps…(100kg x 0.7 x 50 reps = 3500)





CFA LITE Options:

Int1 – SD

Int2 – SD or Ring Dips

Int3 – SD or Ring Dips (R/B) (weight factor 0.8)

Beg1 – SD Jumpup, lower dwn or Ring Dips (B/P) (both Weight factor 0.7)

Beg2 – SPD (str) or Chair Dips (Str) (Weight factor 0.6)

Beg3 – SPD (bnt) or Chair Dips (Bnt) (Weight factor 0.5)



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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