CrossFit Algoa (Port Elizabeth) WOD – Mon, 19 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 19 October 2020

Featured Image – Wall Balls, Wall Balls, Wall Balls… so much FUN!!

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


NB T/Challenge Members who missed Test 1/2/3 must please complete today!


1) Drills:



c) S-Pull-ups/Ring Rows




2) EMOM complete a RM set for 12 min:

Min 1 – Strict HSPU

Min 2 – Strict Pull-ups


Score = Total Reps

RM – 1 attempt at Max Reps


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 – (1/2 abm), BOR 40/25kg; 20/15kg

Int3 – (2/3 abm), BOR 35/20kg; 16/12kg

Beg1 – PPU (61cm/Flr); PU (P/G), BOR 30/15kg; 15/10kg

Beg2 – PPU (Flr/Kns); RR (1/0,5m), BOR 20/12kg; 12/8kg

Beg3 – PPU (Kns); RR (0,5/0m), BOR 15/8kg; 8/5kg


CFA LITE Options – USA Equivalents:

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

BOR BB Load – divide score by 1.5

BOR Light load – divide score by 2

Int1 – Same Rx

Int2 – (1/2 abm); 90/55lb; 50/35lb

Int3 – (2/3 abm); 75/45lb; 45/25lb

Beg1 – PPU (61cm/Flr); PU (P/G), 65/35lb; 35/25lb

Beg2 – PPU (Flr/Kns); RR (40/20 inches); 45/25lb; 25/20lb

Beg3 – PPU (Kns); RR (20/0 inches); 35/20lb; 15/10lb




3) Complete 5 Rounds of the following FT:

500m Row or 50 SDHP (20kg/12kg)

Rest 1 min


TC – 18 min


Score = Time/TC plus 1 sec/rep or 10m missed (including precise rests)


CFA LITE Options:

SDHP 10m = 1 Rep

AFL Athletes (T1/T2) – 32/20kg

Int1/2/3 – same

Beg1 – 16/10kg

Beg2 – 12/8kg

TC/Beg3 – 8/5kg


USA Equivalents – CFA LITE Options:

SDHP 10m = 1 Rep

AFL Athletes (T1/T2) – 70/44lb

Int1/2 – same Rx

Beg1 – 35/22lb

Beg2 – 26/17lb

Beg3 – 17/11lb



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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