CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 May 2021

CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 May 2021

Featured Image – Rejoyce flying on some Box Jump Overs!!

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)






Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) Front Squat 3-3-3-3-3 (85% 1RM)


Score = Load


NB – If you missed last week do on 5×3 (80% 1RM)


CFA LITE Options:

Beginners – Keep loading so that great form is maintained




2) Complete 5 Rounds of the following FT:

20 Front Squats (45kg/30kg)

400 m Run


TC – 18 min


Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep


CrossFit Algoa LITE Options:

RX – BB 45/30kg, 27 reps FS DB/KB/B-Pack/light BB 25/15kg

Int1 – 43/28kg; 22.5/15kg

Int2 – 40/26kg; 22.5/15kg

Int3 – 35/24kg; 20/12kg

Beg1 – 30/20kg; 15/10kg

Beg2 – 25/15kg; 12/8kg

Beg3 – 20/12kg; 8/5kg


CrossFit Algoa LITE Options – USA Equivalents:

RX – BB 45/30kg, 27 reps FS DB/KB/B-Pack/light BB 55/35lb

Int1 – 95/60lb; 50/35lb

Int2 – 40/57lb; 50/35lb

Int3 – 35/52lb; 45/25lb

Beg1 – 65/45lb; 35/20lb

Beg2 – 55/35lb; 25/20lb

Beg3 – 45/25lb; 20/10lb



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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