CrossFit Algoa (Port Elizabeth) WOD – Wed, 31 May 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 31 May 2023

Featured Image – Thank you @brandoncrear1990 and @marteliers for dropping in for a WOD!!!! All the best on your travels!!!!


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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) Take 5 min to accumulate as much time in a Freestanding Handstand Hold in a Square 1.22m x 1.22m

(NB – hand mvt allowed, so long as you stay in the square)


Score = Total Time (in sec – 1 sec = 1 Rep)


CFA LITE Options:

Int1/2/3 – Same as Rx

Beg1 – Freestanding Handstand Hold (against wall)

Beg2 – Piked Hold (feet on 61cm/51cm box)

Beg 3 – Piked Hold (feet on floor)




2) Complete 3 Rnds FT of:
200m Bumper Plate Run (25kg/15kg)
33 T2B
200m Farmers Walk/Jog (32kgx2/24kgx2)


TC = 15 min


Score = Time/TC plus 1 sec/Rep missed


CFA LITE Options:
Use closest DB/KB

Int1 – 30 T2B, 28kgx2/22kgx2

Int2 – 27 T2B; 20/10kg, 28kgx2/20kgx2

Int3- 25 T2B; 20/10kg, 28kgx2/20kgx2

Beg1 – 15/10kg, 33 HLR, 24kgx2/16kgx2

Beg2 – 10/5kg, 33 HKR, 20kgx2/10kgx2

Beg2 – 5/2.5kg, 30 Seated K2C, 16kgx2/8kgx2



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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