CrossFit Algoa (Port Elizabeth) WOD – Tues, 9 Aug 2022

CrossFit Algoa (Port Elizabeth) WOD – Tues, 9 Aug 2022

Featured Image – The Fittest on Earth – 1st place Teams, Affiliate Champions @mayhemfreedom with captain @richfroning (6th time team champs), 1st Place Women @tiaclair1 (6th consecutive) and 1st place men @justinmedeiros34 (2nd Time) (Images courtesy of CrossFit, Inc.)


REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…


Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at 

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 OPTIONS & PRICING!

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

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica




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)






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


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


1) OHS 3 – E90sOn90s for 9 min (6 Rnds) (count ses >70% 1RM)

Score = Load


TC Group/or if you have not been squatting much, keep the weight light


Subs –
Shoulders –
OHS – Front Squat or Safety Bar Back Squat

Back –
OHS – Lighter or Hip Thrusters (loaded/banded)

Knee –
OHS – Lighter or Hip Thrusters (loaded/banded)




2) Complete the following FT:
27-21-15 OHS (50kg/32kg)
27-21-15 HSPU


TC – 15 min

Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:
RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 25/15kg
Int1 – 45/30kg; 22.5/15kg; 21-15-9 HSPU
Int2 – 40/25kg; 20/15kg; 1/2 Abm
Int3 – 35/20kg; 16/12kg; 2/3 Abm
Beg1 – 30/15kg; 15/10kg; PPU (61/51cm)
Beg2 – 20/12kg; 12/8kg; PPU (51cm/Flr)
Beg3 – 15/8kg; 8/5kg; PPU (Flr/Kns)
TC (untrained) – 21-15-9, PVC (PPU Kns)

Shoulders –
OHS – Front Squat or Safety Bar Back Squat
HSPU – Plus Pushups (3 for 1)

Back –
OHS – Lighter or Hip Thrusters (loaded/banded)
HSPU – Strict HSPU or Plus Pushups (3 for 1)

Knee –
OHS – Lighter or Hip Thrusters (loaded/banded)
HSPU – Fine (watch kick-up/drop-down)



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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