CrossFit Algoa (Port Elizabeth) WOD – Thurs, 22 September 2022.

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 22 September 2022.


One (1) sleep until our 6th @EastCapeChamps Event! Catch the action at 23A Frank Street – Entrance R30/day Adults and R20/day Kids <19 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: 

Schedule 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



Repeat 12 Sept 20…

a) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

Score = Max Load



CFA LITE Options:
Keep loading so that great form is maintained!




2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Clean and Push Jerk (60/40kg)
C2B Pull-ups


TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg
BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)
Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR
Int2 – 53/34kg; 22.5/15kg; PU or BOR
Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU
Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1


Shoulder –
PC,PJ – Power Clean only
C2B – Rev Grip PU or RR or BOR
Push-U – Plus Push-ups (3 for 1)

Back –
OHS – Lighter but could niggle… rather weighted and banded hip thrusters
C2B – Rev Grip PU or RR or BOR
Push-U – Fine

Knee –
OHS – Partial squats OR rather weighted and banded hip thrusters
C2B – Fine (watch jump-up/drop-off)
Push-U – Fine



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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