CrossFit Algoa (Port Elizabeth) WOD – Mon, 26 July 2021

CrossFit Algoa (Port Elizabeth) WOD – Mon, 26 July 2021

Featured Video – The CrossFit Games starts this week… Games Central Ep. 07.22: A New Fittest Man on Earth (Video courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  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 5 (75% 1RM) – E2ndMon2ndM for 10 min


Score = Load


Home-Based Sub…repeat of last week!

Squat (weighted) 2 – E2ndMon2ndM for 5 Rnds


Score = Total Loading (Sum of Reps x Loading)


Squat – Load however you can (i.e. DB/KB/BB)

Complete 20 reps every 2 min, for max total loading!


CFA LITE Options:

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




2) The New Girl WOD – Ellen…



3 Rounds for Time:

20 Burpees

21 Dumbbell Snatches (22.5kg/15kg) 50/35 pounds, single dumbbell

12 Dumbbell Thrusters (22.5kgx2/15kgx2) 50/35 pounds, dual dumbbells


TC – 15 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

Scaling: Reduce reps and/or loading to complete in 12-15 min. Each set of snatches/thrusters should be completed in 1-2 sets w min rest in btwn.

BBF Bps Std – Step/jump back/up but 2 foot take-off, any landing Db/KB/Bp/Light BB – same loading ;

Int1 – same Rx ;

Int2 – 20/15kg ;

Int3 – 15/10kg (Int CFHQ) ;

Beg1 – 15/10kg; 20 BBF Bp (SO) ;

Beg2 – 10/5kg; 10/7.5kg (12 DB Sn, 9 DB Thr); 10 BBF Bp (SO) (Beg CFHQ) ;

Beg3 – 7.5/5kg; (12 DB Sn, 9 DB Thr) (but 1 DB Thr); 10 BBF Bp (SO)


CFA LITE Options – USA Equivalents:

Db Snatch (any)

DB Snatches – x1 DB; Thrusters – x2 DB’sInt1 – 50lb/35lb

Int2 – 50lb/35lb

Int3 – 45lb/25lb

Beg1 – 35lb/20kg

Beg2 – 25lb/15kg

Beg3 – 15lb/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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