CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 January 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 January 2023

Featured Image – Anrika (Kriek) in her ORP “Optimal Recovery Position” after testing on anther Open Workout!!!!!!

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

For more info please visit and register at:
Register at:


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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #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


New Year, New You TC Members please prioritise testing on Pre-Test 1, 2, 3A, B.

For the rest…


1) Practice HS Walking


Score = For Quality



2) Complete the following Burpee “Buffet” No. 2 FT:
20 Burpee Muscle-ups
30 Burpee Box Step-over (Farmers 22.5kg x 2/15kg x 2 at 61cm/51cm)
40 Burpees DB GTOH (22.5kg/15kg)
60 Lateral BB Facing Burpees


TC – 20 min

Score = Time or TC plus 1 sec/rep missed


CFA LITE Options:
No jump for Int on Bp C2B/PU
Int1 – Bps MU 15
Int2 – Bps C2B Pull-up
Int3 – Bps Pull-up
Beg1 – Bp PU Bp (bar wrist); 15×2/10kgx2(61/51cm); 15/10kg
Beg2 – 20 BP J-PU (bar mid forearm); 25 reps 10×2/7kgx2(51cm); 35 reps 10/7kg; 55 LF Bps
Beg3 – 15 BP J-PU (bar mid forearm); 20 reps 7×2/5kgx2(41cm); 30 reps 10/7kg; 50 LF Bps


Shoulder –
Bps – All Straight arm Bps
Burpee Muscle-ups – Rev grip strict or RR
Burpee BSO – Fine or Single arm loading
Burpees DB GTOH – Fine non-inv but Inv GTShlder
LF Burpees – Fine

Back –
Bps – All Straight arm Bps or Box
Burpee Muscle-ups – Rev grip strict or RR
Burpee BSO – Fine but reduced height/load
Burpees DB GTOH – Bps plus Hip Thrusters
LF Burpees – Fine (no jump)

Knee –
Bps – Fine or Straight arm Bps if need
Burpee Muscle-ups – Fine (watch jump-up/drop-off)
Burpee BSO – Fine but reduced height/load
Burpees DB GTOH – Fine
LF Burpees – Fine (no jump if need)



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 –


Trigger Ball, Foam Roll, Mobilise & Stretch!


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