CrossFit Algoa (Port Elizabeth) WOD – Wed, 25 November 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 25 November 2020

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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) Complete 3 Rnds (27 min) of the following for Max Reps:

Min 1-3: DB Box Step Over (32kg/24kg at 61cm/51cm)

Min 4-6: C2B Pull-ups

Min 7-9: Shuttle Run 2x50m (100m)


Score = Total Reps

10m = 1 Rep


CFA LITE Options:

Rnd to closest implement (Db vs KB)

Divide BOR reps by 1.5 for scoring

Int1 – DB BSO 30kg/20kg at 61cm/51cm

Int2 – Same I1

Int3 – DB BSO 25kg/16kg at 61cm/51cm, PU

Beg1 – DB BSO 22.5kg/15kg at 61cm/51cm, PU (P/G)

Beg2 – DB BSO 16kg/12kg at 51cm, RR (1/0.5m)

Beg3/TC – DB BSO 12/7.5kg at 41cm, RR (0.5/0m)


USA Equivalents – CFA LITE Options:

RX (70/52lb)

Rnd to closest implement (Db vs KB)

Divide BOR reps by 1.5 for scoring

Int1 – DB BSO 66/44lb at 24/20inch, C2B/BOR

Int2 – Same I1

Int3 – DB BSO 55/35lb at 24/20inch, PU/BOR

Beg1 – DB BSO 50/35lb at 24/20inch, PU (P/G)/BOR

Beg2 – DB BSO 35/26lb at 20inch, RR (4Ft11″/3Ft3″)/BOR

Beg3/TC – DB BSO 26/16lb at 16inch, RR (3Ft3″/1Ft7″)/BOR



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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