CrossFit Algoa (Port Elizabeth) WOD – Tues, 12 January 2021

CrossFit Algoa (Port Elizabeth) WOD – Tues, 12 January 2021

Featured Image – Delme on Chest to Bar Pull-ups!! 


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)






1) Front Squat 5-5-5-5-5 (75% 1RM)


Score = Load

PS – those who have not been training complete 3 sets (60-65% 1RM)


Home-Based – Front Squat RM – E2ndMon2ndM for 5 Rnds


Score = Total Loading (Sum of Reps x Loading)




2) Complete 3 Rnds of the following FT:

600m Run

10 Clusters (60kg/40kg)


TC – 15 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 15 reps 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg; Run 500m

Beg3 – 25/17kg; 8/5kg; Run 400m


CFA LITE Options – USA Equivalents

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – 15 Reps on 55/35lb

Int1 – 120/80lb; 50/35lb

Int2 – 115/75lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 100/65lb; 35/20lb

Beg2 – 75/50lb; 20/25lb

Beg3 – 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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