CrossFit Algoa (Port Elizabeth) WOD – Tues, 22 December 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 22 December 2020

Featured Image – Thank you to Gladman who works tirelessly cleaning up all the blood, sweat, tears and chalk, chalk and more chalk at the Box week after week!! A big thank you to everyone who has contributed to help make Christmas abit more special for him and his family!!

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)






1) Complete the following:

10 Front Squats (60% 1RM)

Rest 1 min

20 Front Squats (50% 1RM)

Rest 2 min

30 Thrusters (40% 1RM Thr)


TC – 12 min


Score = Load for 10 + Load for 20 + Load for 30 (note your time)


Home-based WOD –


Complete the following:

50 Front Squats (choose load)

Rest 2 min

50 Thrusters (choose load)


TC – 12 min


Score = Load for 50 + Load for 50 (note your time)


CFA LITE Options – Keep loading so that great form is maintained!




2) AMRAP 14 min of:

400m Run



Score = Total Reps

10 m = 1 Rep


CFA LITE Options:

Int1 – 17 HSPU

Int2 – 20 HSPU 1/2 Abm

Int3 – 20 HSPU 2/3 Abm

Beg1 – PPU (61/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Flr/Kns)


USA Equivalents – CFA LITE Options:

Int1 – 17 HSPU

Int2 – 20 HSPU 1/2 Abm

Int3 – 20 HSPU 2/3 Abm

Beg1 – PPU (24/20 inch)

Beg2 – PPU (20 inch/Flr)

Beg3 – PPU (Flr/Kns)



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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