CrossFit Algoa (Port Elizabeth) WOD – Tues, 29 November 2022

CrossFit Algoa (Port Elizabeth) WOD – Tues, 29 November 2022

Featured Image – For all our Members and Families/Friends of CrossFit Algoa, Carlson Gracie Africa and all those attending personal training at the CrossFit Algoa/AFL location!!!!! Please view our in-house email for full details!!!! RSVP by Friday 12:00 Midday.


Our 2nd Annual Zanathemba FUNdraiser will take place on Saterday 17 December 2022 – this will consist of both an online and in-person version to raise funds for the Zanathemba Foundation – for full details click on this link:


If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the 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



Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!




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


1) Complete 3 Rnds…FT of:
27-21-18 BB Facing Burpees
15-12-9 Bar Muscle-ups


TC – 12 min

Score = Time/TC plus 1 sec/Rep missed

NB – Masters RX
21-15-9 C2B PU – W-50-65 yrs; M- >60 yrs;
21-15-9 PU – W >65 yrs


CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int1 – 9-6-3 B-MU
Int2 – 9-6-3 B-MU (R/B) or 21–5-9 C2B
Int3 – 9-6-3 B-MU (B/P) or 21-15-9 PU
Beg1 – 21-15-9 Pull-ups (P/G); BBF Bps (SO)
Beg2 – 21-15-9 RR (1/0.5m); BBF Bps (SO)
Beg3 – 21-15-9 RR (0.5/0m); Bps (normal)


Shoulder –
BBF Bps – Str arm Bps
B-MU – Rev Grip PU or RR or BOR

Back –
BBF Bps – Str arm or Box Bps
B-MU – Rev Grip PU or RR or BOR

Knee –
MU – Fine (watch jump-up/drop-off)
B-MU – Fine but watch jump-up/down



2) AMRAP 20 min (2 Rnds):
2 min – 7m Shuttle Run
2 min – Row (cal) or 50 SDHP (20/12kg)
2 min – DU
2 min – Airbike (cal)
2 min – 7m side-ways shuffle run


Score = Total Reps


CFA LITE Options:
7m = 1 Rep
Beg1/2/3 – SU


Substitutions –
Shoulder –
7m S-Run – Fine
Row – Fine
Airbike – Fine (avoid involved arm use)
7m Sideways S-Run – Fine

Back –
7m S-Run – Slow (no reach) or Airbike (1 cal = 1 Rep)
Row – rather bike
SDHP – from High Hang
Airbike – Fine
7m Sideways S-Run – Crab Walk/shuffle (Rehab mvt)

Knee –
7m S-Run – Fine or Airbike (1 cal = 1 Rep)
Row – Fine
SDHP – Fine or from High Hang
Airbike – Fine
7m Sideways S-Run – Fine or Airbike


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 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 *