CrossFit Algoa (Port Elizabeth) WOD – Thurs, 12 November 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 12 November 2020

Featured Image – Levina flying on some single-unders, while Bonni, Odette, Lavern and Jimminy work in the background!

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 (SPRING & SUMMER) who missed Test 1/2/3 must please complete today!


1) Similar to WOD 31 Aug 20 – Complete 4 Rnds of the following for Max Reps:


AMRAP 5 min:

Run 600 m

AMRAP Burpee GTOH (25kg/15kg)

Rest 90 sec


Score = Total Reps

(3 x 60 plus Bp GTOH Reps)

10 m = 1 Rep


CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – Run 400m, 12/8kg

Beg3 – Run 400m, 8/5kg


CFA LITE Options – USA Equivalents:

DB – 55/35lb

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – Run 400m, 20/25lb

Beg3/New TC – 3 Rnds Run 400m, 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 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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