CrossFit Algoa (Port Elizabeth) WOD – Tues, 27 July 2021

CrossFit Algoa (Port Elizabeth) WOD – Tues, 27 July 2021

Featured Video – The CrossFit Games starts this week… One of the events brings back “The Pig Fip” (Video courtesy of CrossFit, Inc.)

Tune in to, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

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).

#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 @CandyWrap_ @TeaseItHair @EsseSkinCare_ #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) Strict Pull-ups RM – E90sOn90s for 12 min (8 Rnds)


Score = Total Reps

Goal – 6-12 Reps per Rnd


CFA LITE Options:

Int3 – S-PU (R/B)

Beg1 – S-PU (P/G)

Beg2 – RR (1.5m/1m)

Beg3 – RR (1m/0.5m)


Home-Based – Bent Over Row RM – for Total Max Loading


Score = Total Loading (Sum of Reps x Loading)

1 Rep = 1 kg

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


CFA LITE Options:

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




2) Complete 3 Rnds of the following FT:

100 DU

600m Run

20 Ring Dips

20 Push-ups


TC = 20 min


Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:

Int1 – 65 DU; 18 RD

Int2 – 60 DU; 16 S-RD

Int3 – 55 DU; 18 S-RD (R/B)

Beg1 – 75 SU; SD Jumpup or S-RB (B/P)

Beg2 – 65 SU; Run 500m; SPD/Chair Dips (Str)

Beg3 – 55 SU; Run 400m; SPD/Chair Dips (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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