CrossFit Algoa (Port Elizabeth) WOD – Thurs, 17 September 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 17 September 2020

Featured Video – Games History – The first day of the 2009 Games was grueling. Having five events in a single day was unprecedented and forever raised the bar in terms of how much athletes needed to be prepared to handle. The final event of the day, wall balls and light squat snatches, demonstrated the elegant potency of high-rep, lightweight couplets. – watch this historic event at – (Video and facts courtesy of CrossFit, Inc.)

The CrossFit Games starts today…Catch all the action at:

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) Hang Snatch 2 – EMOM for 10 min (Climb to Max Day) (Last completed 27 June 20)


Score = Load


Prioritise Technique over loading!

Home-Based Training – If single implement 1 Rep each side (if implement too light, add more reps)

Squat Snatch


CFA LITE Options:

Reduce loading so great form is maintained!




2) WOD 200829 (100816)


2009 Couplet

3 rounds for time of:

30 wall-ball shots

30 squat snatches


♀ 14-lb. (6.3kg) ball, 45-lb. (20kg) snatch

♂ 20-lb. (9.1kg) ball, 75-lb (34kg) snatch


TC – 14 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

DB/KB/BP/Light BB – 20 reps (25/15kg)

Int1/2 – WB/sub Thr (25/15kg), same

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg, 30/18kg

Beg1 – 25/15kg, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)

Beg2 – 20/12kg, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)

Beg3 – 15/8kg, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)


CFA LITE Options – USA Equivalents:

RX BB 75/45lb

DB/KB/BP/Light BB – 20 reps (55/35kg)

WB sub Thruster (55/35lb)

Int1/2 – same, WB/sub Thr (55/35lb)

Int3 – 65/40lb, WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb

Beg1 – 55/35lb, WB (14/10lb, 10ft/9ft) OR Th (35/20kg)

Beg2 – 45/25lb, WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb)

Beg3 – 35/20lb, WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb)



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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