CrossFit Algoa (Port Elizabeth) WOD – Sat, 28 January 2023

CrossFit Algoa (Port Elizabeth) WOD – Sat, 28 January 2023

Featured Image – Tara in her ORP “Optimal Recovery Position”… after Burpee Buffet No. 2… with James in the background. Good work guys!!!!

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)  

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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) CFHQ WOD 230102 –

Back Squat Barbara

Every 6 minutes for 5 rounds complete:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 back squats
Rest precisely three minutes between rounds.

♀ 155 lb (70kg) ♂ 225 lb (102kg)


TC – 45 min (5x 9min – W 6 min: R 3 min)


Score = Sum of 5x Finish Times or TC plus 1 sec/rep missed each Rnd


If you have never completed the original benchmark Barbara, start there and eliminate the back squats for today’s workout. Intermediate athletes may choose to reduce the gymnastics reps and/or loading on the squats to keep rounds under 4 minutes.

SEE Itensity for Barbara


CFA LITE Options:
Rx – 102/70kg
Level1 – 92/63kg
Level2 – 87/60kg
Level3 – 82/56kg
Level4 – 77/53kg
Int1 – 71/49kg; 15 PU, 15 Push-up, 30 SU, 40 Squats
Int2 – 64/44kg; same as I1
Int3 – 56/39kg; 12 PU, 15 Push-up, 27 SU, 35 Squats
Beg1 – 49/34kg; 12 PU(P/G), 12 Push-up(ts/ts dwn, kns up), 27 SU, 35 Squats
Beg2 – 38/26kg; 15 RR (1/0.5m), 12 Push-up(ts dwn, kns up/kns), 27 SU, 35 Squats
Beg3 – 30/21kg; 10 RR (0.5/0m), 12 Push-up(kns), 20 SU, 25 Squats


Shoulder –
Pull-ups – Rev Grip PU (strict 60%) or RR or BOR
Push-ups – Plus Push-ups (3 for 1)
Sit-ups – Fine (inv arm on belly)
Squats – Fine
Back squats – Fine (safety bar on involved side if need)

Back –
Pull-ups – Rev Grip PU (strict 60%) or RR
Push-ups – Fine
Sit-ups – Front Bridge (3 sec per rep)
Squats – Fine (limit depth/load)
Back squats – stick to airsquat or loaded hip thrusters

Knee –
Pull-ups – Fine (watch jump-up/drop-off)
Push-ups – Fine
Sit-ups – Fine
Squats – Fine (limit depth if needed)
Back squats – Fine (limit depth and load if needed)



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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