CrossFit Algoa (Port Elizabeth) WOD – Mon, 19 September 2022.

CrossFit Algoa (Port Elizabeth) WOD – Mon, 19 September 2022.


Four (4) sleeps until our 6th @EastCapeChamps Event! Catch the action at 23A Frank Street – Entrance R30/day Adults and R20/day Kids <13 yrs or get a discounted weekend pass at the door on Friday!

The Dates are 23-25 September 2022…

*23 Sept (Fri) Individuals (Heats start 9:05 Newton Park pool / 11:20 CrossFit Algoa) 

*24 Sept (Sat) Teams (Heats start 9:05 Newton Park pool / 11:20 CrossFit Algoa) 

*25 Sept (Sun) Teams (Heats start 9:00 CrossFit Algoa) 

Full details 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 oach Dave to get them!


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


Last completed 7 Sep 2020…

a) Practice Toes to Bar

b) Practice Double-Unders

Score = Both for Quality





Wod League Spring Online Challenge 2020

Workout 1 – For Time:

RX & Masters

3 Rounds
70 Double Unders
50 Wall Balls (10kg/7kg)
30 Toes 2 Bar


3 Rounds
70 Single Skips
50 Wall Balls (7kg/5kg)
30 Knees 2 Chest

Standards & Weights:
RX & Masters: Standard wall ball height, wall ball weight: 10kg Male / 7kg Female
Scaled: Standard wall ball height, wall ball weight: 7kg Male / 5kg Female


TC = 15 min (CFA Extended TC – 22 min)

Score = Time/TC plus 1 sec/rep missed


If entering, you must complete on WOD League’s prescription (above)! Class LITE Options below if not entering!
NB – Today – if you have not completed by 15 min… after a rest at 15 min continue until the extended time cap of 22 min!
Score is your Time or Reps Missed at 15 min. Note your time or extended TC score!
You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. DB or 8 kg KB)

CFA LITE Options:
CFA sub WB RX – WB/sub Thr (25/15kg)
CFA sub RX – T2B (Lying feet to hands)
Int1 – 65 DU, WB/sub Thr (25/15kg)
Int2 – 60 DU, WB/sub Thr (25/15kg)
Int3 – 55 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg
Beg1 – SU, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)
Beg2 – 65 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)
Beg3 – 60 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)



Shoulder –
DU/SU – Fine
WB/Thr – Front Squats
T2B – Lying Ft to Hands but involved arm on belly

Back –
DU/SU – SU or Pulses or Calf Raises (40%)
WB/Thr – fine or WB Squats (no throw)
T2B – Front Bridge (3 sec for 1 rep)

Knee –
DU/SU – SU or Pulses or Calf Raises (40%)
WB/Thr – Banded partial Airsquats (or crab walks)
T2B – Fine (watch jump up and drop-off)



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

Leave a reply

Your email address will not be published. Required fields are marked *