CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 November 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 November 2020

Featured Video – Brad from our SUMMER Transformation Challenge on Wall Balls while Garric hits the airbike!!

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) Front Squat 2 – E90sOn90s for 9 min (6 Rnds, count sets >80% 1RM)


Score = Load (kg)


Home-Based Training: Front Squat RM – E2ndMon2ndM for 10 min (Max loading)


Score = Total Loading (Sum of Load x Reps for each Rnd)


CFA LITE Options:

Keep loading to a level that great form can be maintained




2) Tabata the following for Max Reps (40kg/25kg):


a) Strict Press


Transition 1 min…


b) Bent Over Row


Transition 1 min…


c) Front Squat


Transition 1 min…


d) Power Clean


Score = Sum of Reps


CFA LITE Options:

RX for Single/arm work – Any implement (SB/BB/KB/DB/BP) – 12 Reps KB (24/16kg) or 12 Reps DB (25/15kg)

Home-based – Multiply your reps by 0.7 for your score!


CFA LITE Options:

Int1/2 – same Rx

Int3 – 32/20kg or 20/12kg, 6 T2B/Lying T2H

Beg1 – 25/15kg or 15/10kg, 10 HLR (or Lying F2H)

Beg2 – 20/12 or 12/78kg, HKR (or Lying K2H)

Beg3 – 15/8kg or 8/5kg, Sitting (K2C)


USA Equivalents – CFA LITE Options:

RX – 90/55lb or 55/15lb

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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