CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 Aug 2022

CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 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 

#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) Snatch Deadlift, Hang Power Snatch, Power Snatch – E2ndMon2ndM for 10 min (5 Rnds) (>75% 1RM)


Score = Load


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




2) AMRAP the following for 12 min:
15 Crossover DU
5 TNG Power Snatches (60/40kg)
7 BB Facing Burpees

Score = Total Reps


CFA LITE Options:
Only count crossover reps
Int1 – 55/36kg; 12 C-DU
Int2 – 53/34kg; 10 C-DU
Int3 – 50/32kg; 8 C-DU
Beg1 – 45/30kg; BBF Bp SO; 15 C-SU
Beg2 – 35/22kg; BBF Bp SO; 30 SU
Beg3 – 25/17kg; BBF Bp SO; 25 SU


Sub’s –
C-DU – Fine or DU
Power Snatch – Power Cleaqn
BBF Burpees – Straight Arm Burpees

Back –
C-DU – Fine or calf pulses
Power Snatch – Hip Thrusters or light hang power snatch
BBF Burpees – Straight Arm Burpees

Knees –
C-DU – Fine or calf pulses
Power Snatch – Fine (light/hang)
BBF Burpees – Straight Arm Burpees



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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