CrossFit Algoa (Port Elizabeth) WOD – Wed, 18 November 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 18 November 2020

Featured Image – Anel, all smiles, during the tough burden run on the HERO WOD “Larry”! 


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


1) PVC/Bar Drills

– Power Clean/Push Press/Push Jerk


Score = For Quality




2) Clean (power) and Jerk (push) 2 – E90sOn90s for 12 min (8 Rnds)


Score = Load


Home-based – Clean (power) and Jerk (push) RM – E2ndMon2ndM for 10 min (5 Rnds)


Score = Total Loading (Sum of Load x Reps)


CFA LITE Options:

Keep loading so that great form is maintained

TC – Deadlift, HPC, PP allowed




3) CrossFit HQ WOD – 201112 (171011)


On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do clean and jerks

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do clean and jerks


BB – ♀ 105 lb. (47kg)/ ♂ 155 lb. (70kg)


Score = Total reps


NB – 400m = 40 Reps


CFA LITE Options:

DB/KB/BP/Light BB – 25kg/15kg (divide C&J reps by 2 for scoring)

PU Sub – Single-implement load (divide BOR reps by 2 for scoring)

Int1 – PU/BOR; 65/43kg; 22.5/15kg

Int2 – PU/BOR; 60/40kg; 20/15kg

Int3 – PU/BOR; 50/32kg; 16/12kg

Beg1 – PU (P/G)/BOR; 40/25kg; 15/10kg

Beg2 – RR (1,5m/1m)/BOR; Run 300m; 30/20kg; 12/8kg

Beg3 – RR (1m/0,5m)/BOR; Run 300m; 25/15kg; 8/5kg


CrossFit Algoa – USA Equivalents:

Reduce reps and/or load to try to finish within 30 minutes.

See CF HQ At-Home options below as well as the CFA Home Options below

DB/KB/BP/Light BB Home-Based sub Below!

RX – Single-arm (DB/KB/B-Pack) or light BB 24 reps on OHS 55/35kg

Int1 – PU/BOR; 145/95lb; 50/35lb

Int2 – PU/BOR; 135/90lb; 50/35lb

Int3 – PU/BOR; 110/70lb; 45/25lb

Beg1 – PU (P/G)/BOR; 90/55lb; 35/25lb

Beg2 – RR (4Ft11″/3Ft3″)/BOR; Run 300m; 65/45lb; 25/20lb

Beg3 – RR (3Ft3″/1Ft7″)/BOR; Run 300m; 55/35lb; 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 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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