CrossFit Algoa (Port Elizabeth) WOD – Tues, 15 December 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 15 December 2020

Featured Image – From foreground to background… Shaun, Mike and Rob on CrossFit Algoa’s “12 Day’s of Christmas” WOD! Fun, Fun, Fun!!!!!

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)






Complete 12 day’s of Christmas if you missed it yesterday!


1) Front Squat 5-5-5-5-5 (>70% 1RM)


Score = Load


Home-Based – Front Squat RM attempt – 3 sets, resting as needed!

Score = Total Loading for 3 sets (Sum of – Load 1 x reps + Load 2 x reps + Load 3 x reps)


CFA LITE Options:

Keep loading to a level at which great form can be maintained!




2) Complete 21-15-12-9-6-3 of the following FT (BB – 70kg/52kg):

Hang Power Clean

Push Press/Jerk


TC = 15 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

Home sub RX – 27-21-18-15-12-9-6 Reps on 25kg/16kg (BB/DB/KB/BP)

Int1 – 65/45kg or 22.5/15kg

Int2 – 60/40kg or 22.5/15kg

Int3 – 55/38kg or 20/12kg

Beg1 – 45/30kg or 15/10kg

Beg2 – 35/25kg or 12/8kg

Beg3 – 30/20kg or 8/5kg


CFA LITE Options – USA Equivalents:

Home sub RX – 27-21-18-15-12-9-6 Reps on 55/35lb (BB/DB/KB/BP)

Int1- 145/100lb or 50/33lb

Int2 – 130/90lb or 50/33lb

Int3 – 120/85 or 45/25lb

Beg1 – 100/65lb or 35/20lb

Beg2 – 75/55lb or 25/18lb

Beg3 – 65/45lb or 18/10lb



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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