CrossFit Algoa (Port Elizabeth) WOD – Thurs, 2 February 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 2 February 2023



Burpee Pullover (Pullover below… simply burpee before jumping up and gripping the pullover bar)


Featured Videos – Inverted Burpees and Burpee pullovers in a spicy couplet make up our Burpee Buffet No. 3!!! (Movement Standards and Videos courtesy of CrossFit, Inc.)


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) Practice the following for 20 min:


Score = For Quality



2) AMRAP 12 min of the following Burpee “Buffet” No. 3:
5 Burpee Pullover
5 Inverted Burpee (Bp HS)


Score = Total Reps


See videos above for Movement Standards (Videos courtesy of CrossFit, Inc.)


CFA LITE Options:
No jump for Int on Bp C2B/PU
Int1 – same
Int2 – same
Int3 – Bp Hips to bar (invert), Bps HS (at wall)
Beg1 – Bp shins to bar (tuck hang), Bp HS (at wall) or Bp (Rev HS – 1/2 wall walk)
Beg2 – Bp Tuck hang (5 sec hold); Bp 1 Step Wall Walk
Beg3 – Bp 1-legged Tuck hang (3 sec hold each leg); Bp Worm Walk


Shoulder/Back –
Bps – All Straight arm Bps
Burpee Pullover – Scale to LITE that can handle
Inverted Burpee – Scale to LITE that can handle or Bp F/Bridge 5 sec/rep

Knee –
Bps – Fine or Straight arm Bps if need
Burpee Pullover – Fine (watch jump-up/drop-off)
Inverted Burpee – Fine (watch kick-up/down)



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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