CrossFit Algoa (Port Elizabeth) WOD – Sat, 13 Aug 2022

CrossFit Algoa (Port Elizabeth) WOD – Sat, 13 Aug 2022

Featured Image – Two best dressed “ladies” for National Women’s day… Paul and Thuba! Good work gents!!!!

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


Repeat 10 Oct 2020…

1) Hang Power Clean 2 – EMOM 10 min (Start 60% 1RM, Build to Max Day)


Score = Load


CFA LITE Options:
Keep loading at a level so that great technique is maintained


Sub’s –
Shoulder – Fine or Deadlift

Back – Lighter or Hip Thrusters (banded/loaded)

Knee – Lighter or Muscle Clean or Hip Thrusters (banded/loaded)




2) Complete 3 Rnds of the following FT:
21 Strict Ring Dips
15 Hang Power Cleans (75kg/52kg)
600 m Run

TC – 15 min

Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:
RX – Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 25/15kg
Int1 – 70/50kg; 22.5/15kg; 18 SD
Int2 – 60/40kg; 20/15kg; 15 SD
Int3 – 50/32kg; 16/12kg; 21 SD (R/B) or 15 Jumpup, lower dwn
Beg1 – 40/25kg; 15/10kg; 21 SD (B/P) or 12 Jumpup, lower dwn
Beg2 – 30/20kg; 12/8kg; SPD (str) or Chair Dips (Str)


Shoulder –
SD – Push-ups or sub with RR (or BOR)
HPC – Fine or Deadlifts
Run – Fine

Back –
SD – fine
HPC – Fine (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)

Knee –
SD – fine
HPC – Muscle Clean (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)



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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