CrossFit Algoa (Port Elizabeth) WOD – Thurs, 11 Aug 2022

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 11 Aug 2022

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 

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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)






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) Complete 6 Rnds of the following FT:
5 Front Squat (100kg/65kg)
15 m Handstand Walk


TC = 12 min

Score = Time/TC plus 1 sec/rep missed
Front Squat – is from the floor!
HSW 15 m = 15 reps


CFA LITE Options:
Rx – 100/65kg
Level1 – 95/62kg
Level2 – 90/59kg
Level3 – 88/57kg
Level4 – 85/55kg
Int1 – 80/52kg; 12m HSW
Int2 – 75/49kg; 10m HSW
Int3 – 73/47kg; 9m HSW or 3 WW
Beg1 – 68/44kg; 3 Half WW
Beg2 – 55/36kg; 3 1-step WW
Beg3 – 40/26kg; 3 Worm Walks


Sub’s –
FS – fine
HSW – Opp Sh Taps – pushup pos (3 for 1m)

Back –
FS – Hip Thr
HSW – Fine or Opp Sh Taps – pushup pos (3 for 1m)

Knees –
FS – Limit depth and load as needed
HSW – Fine (watch kick-up/down)




2) Repeat fronm 6 Oct 2020…
Complete 5 Rnds of the following FT:
25 Pull-ups
400 m Run


TC – 17 min

Score = Time/Tc plus 1 sec/rep missed


CFA LITE Options:
RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR
Int1 – 20 PU/36 BOR 45/30kg; 22.5/15kg
Int2 – 18 PU/36 BOR 40/25kg; 20/15kg
Int3 – 15 PU/26 BOR 35/20kg; 16/12kg
Beg1 – PU (P/G)/36 BOR 30/15kg; 16/10kg
Beg2 – RR (1,5/1m)/36 BOR 20/12kg; 12/8kg
Beg3 – RR (1/0,5m)/36 BOR 15/8kg; 8/5kg; Run 300
Untrained TC – 3 Rnds, B3 but 15 PU, TC 10 min


Shoulder –
PU – Rev Grip Strict (60%)/RR/BOR
Run – Fine

Back –
PU – Strict (60%)/RR
Run – Cycle (2.5x dist) or High Hang SDHP

Knee –
PU – Fine (watch Jump up/drop down)
Run – Cycle (2.5x dist) or High Hang SDHP



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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