CrossFit Algoa (Port Elizabeth) WOD – Tues, 2 March 2021

CrossFit Algoa (Port Elizabeth) WOD – Tues, 2 March 2021

Featured Image – #TheOfficialShoeofFitness the #NanoX1 from #ReebokSouthAfrica has landed … visit for your orders or an official store near you!


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).


#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 




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) Strict Press – 1 RM Test


Score = Load

PS – For those who missed the Front Squat 1RM Test yesterday… please complete today!!


Home-Based – Strict Press Max Loading Test (Rep Max)

NB – RM on Non-D followed by RM on Dom


Score = Total Loading (load x reps each)


CFA LITE Options:

Maintain great form! Do not sacrifice form for additional loading!





2) CrossFit HQ WOD 210224 (200320)


For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups


TC – 22 min


Score = Time/TC plus 1 sec/rep missed



Avoid the GHD or reduce the reps if you do not have experience with it.


CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB ; 1 Rep = 10 m

Int1 – 30-20-10 GHD SU or 50-30-20 W-SU (20/12kg)

Int2 – 20-15-10 GHD SU or 40-20-10 W-SU (20/12kg)

Int3 – 50-30-20 SU (CF HQ Int)

Beg1 – SDHP 16/10kg; 50-30-20 SU

Beg2 – SDHP 12/8kg; 45-25-15 SU

Beg3 – SDHP 8/5kg; 40-20-10 SU/Crunchies


CFA LITE Options – USA Equivalents:

Row Sub SDHP Rx – 45/25lb KB ; 1 Rep = 10 m

Home – Light BB Snatch (same loads as DB/KB – RX 55/35lb)

Int1 – 30-20-10 GHD SU or 50-30-20 W-SU (45/25lb)

Int2 – 20-15-10 GHD SU or 40-20-10 W-SU (45/25lb)

Int3 – 50-30-20 SU (CF HQ Int)

Beg1 – 35/20lb; 50-30-20 SU

Beg2 – 20/25lb; 45-25-15 SU

Beg3 – 15/10lb; 40-20-10 SU/Crunchies



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


Leave a reply

Your email address will not be published. Required fields are marked *