CrossFit Algoa (Port Elizabeth) WOD – Mon, 15 Aug 2022

CrossFit Algoa (Port Elizabeth) WOD – Mon, 15 Aug 2022

Featured Image – @haleyadamssss was the winner of the “Bike to Work” event at the 2022 CrossFit Games … today we complete a modified version in class (Image 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) CrossFit Games 2022

Bike to Work

For time:
75 toes-to-bars
5-mile bike
75 chest-to-bar pull-ups
5-mile bike

Time cap: 50 minutes

Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:
*8046m Bike – 5 mile – Sub 3218m Run or Row
Row sub SDHP (20/12kg)
Int1 – 70 T2B, 65 C2B;2x 8046m Bike/3218m Run/Row/322 SDHP
Int2 – 65 T2B, 75 PU;2x 4.5mile/7242m Bike/2900m Run/Row/290 SDHP
Int3 – 60 T2B, 70 PU;2x 4mile/6437m Bike/2575m Run/Row/258 SDHP
Beg1 – 75 HLR (or Lying F2H), 75 PU (P/G); 2x 4mile/6437m Bike/2575m Run/Row/258 SDHP (16/10kg)
Beg2 – 75 HKR (or Lying K2H); 75 RR (1/0.5m); 2x 3mile/4828m Bike/1930m Run/Row/193 SDHP (12/8kg); Cap 40 min
Beg3 – 60 Sitting (K2C); 60 RR (0.5/0m); 2x 2.5mile/4023m Bike/1609m Run/Row/161 SDHP (8/5kg); Cap 30 min



Shoulder –
C2B/PU – Rev Grip PU/RR/BOR
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bike/Row/Run – Fine
SDHP – sub Russ KBS

Back –
C2B/PU – Rev Grip PU/RR/BOR
T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)
Bike/Row/Sdhp/Run – bike

Knee –
C2B/PU – Fine (Watch Kick-up/down)
T2B – fine or LITE
Bike/Row/Sdhp/Run – Fine (avoid what niggles)



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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