CrossFit Algoa (Port Elizabeth) WOD – Tues, 31 January 2023

CrossFit Algoa (Port Elizabeth) WOD – Tues, 31 January 2023

Featured Image – Class on CrossFit Algoa’s  Memorial WOD – “Pete”. Closet to furthest… Hilda, Manny, Ash, Tara and James! 


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


1) Similar to last week but kipping T2B…

EMOM for 10 min:
Min 1 – RM Deficit (15cm/9cm) Strict HSPU
Min 2 – RM T2B
No kipping on SD-HSPU!


Score = Total Reps (note each)
Early Goal 5-10 reps (late Goal 3-7 reps) on SD-HSPU
Early Goal 10-20 reps (late Goal 5-15 reps) on T2B


Focus on maintaining great form and position
Level 1 – 10/7cm deficit
Level 3 – 5/3.5cm deficit
Int1 – S-HSPU
Int2 – 0.5/1 Abm S-HSPU
Int3 – 1/2 Abm S-HSPU
Beg1 – PPU (61/51cm); HLR
Beg2 – PPU (51/41cm); HKR
Beg3 – PPU (Flr/Kns 2x abm); K2C



Shoulder –
SD-HSPU – Front Bridging and Plus Push-ups
T2B – GHD SU or Lying leg raise V’s

Back –
SD-HSPU – Fine but watch kick-up/down otherwise Push-ups/Def Push-ups
T2B – L-sit v’s or Front Bridge

Knee –
SD-HSPU – Fine but watch kick-up/down
T2B – Fine but watch juymp-up/down




2) Complete of the following FT:
12-9-6 DB Hang Clean (any) & Jerk (any) (40kg/25kg)
9-6-3 Wall Walks


TC – 9 min

Score = Time/TC plus 1 sec/rep missed


CFA LITE Options:
Level3 – 35/25kg
Int1 – 30/22.5kg
Int2 – 25/20kg; WW
Int3 – 22.5/15kg; 6-4-2 WW
Beg1 – 22.5/15kg; 9-6-3 Half WW
Beg2 – 15/10kg; Scaled 1 step WW
Beg3 – 10/7kg; Worm Walks


Shoulder –
DB HC & J – Hang Clean only on involved side
WW – Plus Push-ups from elbows (81-54-27)

Back –
DB HC & J – Hip Thrusters (Banded/Loaded)
WW – Plus Push-ups from elbows (81-54-27)

Knee –
DB HC & J – Fine
WW – 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 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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