CrossFit Algoa (Port Elizabeth) WOD – Mon, 29 May 2023

CrossFit Algoa (Port Elizabeth) WOD – Mon, 29 May 2023

Featured Image – Paul and Mark on the Semi-Final Linda… which had a twist of some heavy DB Bench Pressing!


If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE


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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


If you completed this WOD yesterday… please chat to the coaches on what to do today (i.e. catch up on what you have missed this week, or hit a WOD from our AFL Training Program)!


1) Practice:
– C2B Pull-ups


Score = For Quality




2) Complete 5 Rnds of the following FT:
500m Run (or 40x 7.62m)
20 C2B Pull-ups


TC – 30 min

Score = Total Reps

If running 7.62m shuttles – 1x 7.62m = 1 rep; if running ouside 10m = 1 Rep


CFA LITE Options:
Int1 – 8 C2W HSPU; 16 C2B
Int2 – 12 (1/2abm); 12 C2B
Int3 – 12 (2/3 abm); 10 C2B
Beg1 – PPU (61/51cm); 20 PU (P/G)
Beg2 – 400m (30 S-R); PPU (51cm/Flr); 20 RR (1/0.5m)
Beg3 – 300m (20 S-R); PPU (Flr/Kns); 20 RR (0.5/0m)



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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