CrossFit Algoa (Port Elizabeth) WOD – Thurs, 17 June 2021

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 17 June 2021

Featured Image – Dave, the Head Coach and Founder of CrossFit Algoa, at the 2021 African CrossFit Games Semi-Finals for the Individuals (youngsters) – Fittest in Cape Town (FiCT)! (Image courtesy of Rebel Elite Fitness) 

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 @cfa_sport_massage_and_recovery @candywrap_ @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)






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


1) Progress on last week…


a) Clean (squat) 2, plus 3 Front Squats – E2ndMon2ndM for 10 min (5 Rnbds)


Score = Total Reps

RM = 1 max attempt in 1 set

Dropping allowed


CFA LITE Options:

Keep loading to a level at which great form can be maintained


b) Practice Kipping Pull-ups


Score = For Quality




2) CrossFit Games Online Semi-Final 2021


Online Semifinals Event 1 (

2021 Online Semifinals Event 1 Friendly Fran Workout tips (Video courtesy of CrossFit, Inc.)


Friendly Fran (Compare to 200917 – 2020 CFG Online Finals)


3 rounds for time of:

21 thrusters

21 chest-to-bar pull-ups


♀ 85 lb. (38kg) ♂ 115 lb. (52kg)


TC – None


Score = Time



Reduce the weight and choose a pulling modification that is challenging for 21 reps but allows you to keep moving.


CFA LITE Options: 

DB/KB/BP/Light BB Home-Based sub Below!

RX – BB 52/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 27 reps on Thr 25/15kg and 27 Reps on BOR

Int1 – 18 C2B PU, BOR/Th 45/30kg; 22.5/15kg

Int2 – 12 C2B, BOR/Th 40/25kg; 20/15kg

Int3 – 18 PU, BOR/Th 35/20kg; 16/12kg

Beg1 – PU (P/G), BOR/Th 30/15kg; 15/10kg

Beg2 – RR (1m/0.5m), BOR/Th 20/12kg; 12/8kg

Beg3 – RR (0.5m/0m), BOR/TH 15/8kg; 8/5kg


CFA LITE Options – USA Equivalents: 

DB/KB/BP/Light BB Home-Based sub Below!

RX – BB 115/85lb or Single-arm BOR (DB/KB/B-Pack) or light BB 27 reps on Thr 55/35kg and 27 Reps on BOR

Int1 – 18 C2B PU, BOR/Th 100/65lb; 50/35lb

Int2 – 12 C2B, BOR/Th 90/55lb; 45/35lb

Int3 – 18 PU, BOR/Th 75/45lb; 35/25lb

Beg1 – PU (P/G), BOR/Th 65/35lb; 35/20lb

Beg2 – RR (1m/0.5m), BOR/Th 45/25lb; 25/15lb

Beg3 – RR (0.5m/0m), BOR/TH 35/15lb; 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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