CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 Nov 2021

CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 Nov 2021

Featured Image – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas: 


If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 


#CrossFitAlgoa #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


Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!


Those who missed yesterday’s 1 RM Front Squat, test today!!


1) Snatch 2 – E90son90s for 6 Rnds (Build to a Max Day)


Score = Load


CFA LITE Options:

No dropping ; Keep loading at a level at which great form can be maintained

Beg – Power Snatch, OHS allowed




2) Rogue Invitational- CFA adapted EVENT 7 – THE DUEL


5 Rnds of the following each FT:

60 Double-Unders

Run 10m

3 Squat Snatches (93kg/65kg)

Run 10m

1 Sandbag Clean to Platform (113kg/84kg to 122cm/111cm) OR 2 Squat Cleans (93kg/65kg)

Run 10m


Score = Fastest Time (of the 5 Rnds)


CrossFit Algoa LITE Options:                     

Beg – Power Snatch, OHS allowed

Beg – Power clean, F/squat allowed

Rx – 93kg/65kg

L1 – 90kg/63kg; 100/70kg to 122/104cm

L2 – 86kg/59kg

L3 – 77kg/53kg; 90/65kg to 122/104cm

L4 – 73kg/51kg; 55 DU

Int1 – 70kg/47kg; 50 DU; 84/60kg to 122/104cm

Int2 – 61kg/40kg; 40 DU

Int3 – 55kg/38kg; 35 DU; 70/50kg to 122/104cm

Beg1 – 50kg/35kg; 60 SU; 60/40kg to 122/104cm

Beg2 – 40kg/25kg; 55 SU; 40/25kg to 122/104cm

Beg3 – 35kg/20kg; 45 SU; 30/20kg to 122/104cm


CFA LITE Options – USA Equivalents:                                                                                                                                                                                                                                     

Beg – Power Snatch, OHS allowed

Beg – Power clean, F/squat allowed

Rx – 205lb/143lb ; SB (250/185lb to 48/44inch)

L1 – 198kg/138lb; 225/155lb to 48/40inch

L2 – 188lb/129lb

L3 – 170lb/116lb; 200/143lb to 48/40inch

L4 – 160lb/112lb; 55 DU

Int1 – 155lb/103lb; 50 DU; 185/135lb to 48/40inch

Int2 – 135lb/88lb; 40 DU

Int3 – 120lb/83lb; 35 DU; 155/115lb to 48/40inch

Beg1 – 110lb/75lb; 60 DU; 135/95lb to 48/40inch

Beg2 – 88lb/55lb; 55 DU; 95/55lb to 48/40inch

Beg2 – 75lb/45lb; 45 DU; 65/45lb to 48/40inch



Shoulder –

Snatch – Clean

SB Clean/Clean – Fine or 3 SB Deadlifts

DU – Fine


Back –

All weight-lifting – Hip Thrusters and other rehab

DU – Calf Pulses


Knee –

Snatch – 5 Power Snatch (from hang as needed)

SB Clean/Clean – Fine or 2 BB Power Cleans

DU – Fine or Calf Pulses



A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!



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 CLICK HERE for all the info OR alternatively 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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