CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 May 2023

CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 May 2023

Featured Image – A Massive Congrats to JP and Anrike on their wedding over the weekend!!!!! God Bless you and your union!!!!


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


If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

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


1) Clean (squat), plus 4 Front Squats – E90sOn90s for 9 min (6 Rnds, start 70% Max Clean, climb Max Day)


Score = Max Load


CFA LITE Options:
Keep loading so that great form is maintained




2) Complete 3 Rnds of the following for Max Reps:
AMRAP 4 min:
30 KB Swings (32kg/24kg)
20 KB Step-ups (on Chest) (32kg/24kg at 61/51cm)
AMRAP Burpee Box Jump Over (61cm/51cm)

Rest 1 min


Score = Total Reps


CFA LITE Options:
Int1 – 28/20kg
Int2 – 24/16kg
Int3 – 22/12kg
Beg1 – BBSO (61/51cm); 20/12kg
Beg2 – BBSO (41cm); 16/10kg
Beg3 – BBSO (31cm); 12/8kg



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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