CrossFit Algoa (Port Elizabeth) WOD – Fri, 26 February 2021

CrossFit Algoa (Port Elizabeth) WOD – Fri, 26 February 2021

Featured Video – OUTSIDE THE BOX… These episodes cover a personality or athlete at the CrossFit Games in 2021. This episode is on Chandler Smith… ENJOY! (Video courtesy of CrossFit, Inc).


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) Complete the following 40:20 Intervals of 40 sec Work : 20 sec Rest for 4 Rnds each:


a) Mountain Climbers

Jump Change must be a min of 50cm heel to toe! One jump and change is 1 rep!


Rest/Transition 1 min


b) Toes to Bar


Rest/Transition 1 min


c) Airbike (cal) OR Shuttle Run (15m shuttles)


Rest/Transition 1 min


d) Push-ups


Rest/Transition 1 min


e) Double Unders


Rest/Transition 1 min


f) HS Walking (m)


Score = Total Reps


CFA LITE Options:

Int1/2 – Same

Int3 – HSW or WW (1 = 3m)

Beg1 – HLR; PU (ts); SU; Half WW (1 = 1.5m);

Beg2 – HKR; PU (ts)/PU (ts dwn/kns up); SU; BW (Str)

Beg3 – K2C; SU; PU (ts dwn/kns up)/ PU (kns); BW (Bnt)



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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