CrossFit Algoa (Port Elizabeth) WOD – Fri, 9 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 9 October 2020

Featured Video – The CrossFit Games – The most recent “Road to the Ranch” episode with all the latest CrossFit Games updates! (Video 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).

#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 




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) Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)


Tabata the following:


a) Hallow Rocks


Rest 2 min


b) C2B Pull-ups


Rest 2 min


c) Jumping Lunges


Rest 2 min


d) Toes to Bar


Rest 2 min


e) Burpees


Score = Total Reps



S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)

Int1 – C2B/BOR (40/25kg; 20/15kg)

Int2 – PU/BOR (40/25kg; 20/15kg)

Int3 – PU/BOR (35/20kg; 16/12kg)

Beg1 – H-Arch Lift; PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg); Step Lunges; HLR (or Lying F2H)

Beg2 – H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); Step Lunges; HKR (or Lying K2H)

TC/Beg3 – Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); Static Lunges; Sitting (K2C)

TC (untrained) – complete every 2nd Tabata (i.e. 4 x 20s Work in 4 min)



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


Leave a reply

Your email address will not be published. Required fields are marked *