CrossFit Algoa (Port Elizabeth) WOD – Sat 24 October 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 24 October 2020

Featured Image – Happy Star from the 2020 Reebok CrossFit Games (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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Foam Roll/Trigger/Warm-up/Mobilise/Activate




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)






1) Thrusters 2 – E90sOn90s for 9 min (6 Rnds) (Start 75% 1RM, climb Max Day)


Score = Load


CFA LITE Options:

Keep loading to a level that great form can be maintained!


CFA Home-Based – Thrusters RM – E2mOn2m for 10 min (5 Rnds) (Max Loading)


Score = Sum of Load x Reps




2) 2020 CrossFit Games – Happy Star


4 Rounds:

200m-200m-300m-300m Hill Run (off-road)

5-7-9-11 Burpee Vault Over Box or Beam 61cm

5-7-9-11 Thruster


TC – 15 min


Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep


W 43-48-50-52kg

M 61-66-70-75kg


Athletes will begin by running a loop up and back down the hill, followed by a round of 5 burpees and 5 thrusters. In the second round, the athletes will run a different loop up the hill, then complete 7 reps of each, this time with a heavier thruster. Each round the run course will change and the reps and weight will go up.

NB – after Thrusters return over Box/Beam (61cm)


CFA LITE Options:

RX – DB/KB/B-Pack/light BB (same as below) 9-12-15-18 Thr Reps (same load)

Int1 – 55-60-63-67kg/40-43-45-47kgs ; 22.5/15kg

Int2 – 50-53-55-60kg/35-38-40-42kg ; 20/15kg

Int3 – 45-50-53-55kg/32-35-37-40kg ; 16/12kg

Beg1 – 35-40-40-45kg/25-30-30-31kg ; 15/10kg

Beg2 – 25-30-30-35kg/20-20-25-25kg ; 12/8kg

Beg3 – 20-20-25-25kg/12-15-15-17kg ; 8/5kg


USA Equivalents – LITE Options:

CCFA LITE Option – USA Equivalents:

RX – 95-105-110-115-lb./135-145-155-165-lb.

RX – DB/KB/B-Pack/light BB (same as below) 9-12-15-18 Thr Reps (same load)

Int1 – 122-131-140-149lb/86-95-99-104lb ; 50/35lb

Int2 – 108-116-124-132lb/76-84-88-92lb ; 50/35lb

Int3 – 101-109-116-124lb/71-79-83-86lb ; 45/25lb

Beg1 – Bp VO (51cm); 81-87-93-99lb/57-63-66-69lb ; 35/25lb

Beg2 – BBF Bps (so); 61-65-70-74lb/43-47-50-52lb ; 25/20lb

Beg3 – BBF Bps (so); 41-44-47-50lb/29-32-33-35lb ; 15/10lb



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 6th 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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