CrossFit Algoa (Port Elizabeth) WOD – Thurs, 1 June 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 1 June 2023

Featured Image – As part of Dave’s Fundraising efforts in getting him to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters trainng shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!


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) Jerk (any) – EMOM 10 min (80-90% of 1RM)


Score = Load
Any Jerk!


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



2) AGOQ 2019 – WORKOUT 3 (

For time:
5 rounds of:
4 muscle-ups*
13 shoulder-to-overheads (61kg/43kg)
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (83kg/56kg)


Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Take Split Time at end of 1st 5 Rnds
NB – Someone can help you change weights or 2 BB’s can be used

Ages 16-17 and 35-54:
1st 5 Rnds 61/43kg, 2nd 5 Rnds 83/56kg

Ages 14-15:
1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

Ages 55+:
*C2B Pull-ups (1st 5 Rnds), 1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg


CFA LITE Options:
Int1 – Same
Int2 – 2 M-ups, 55/38kg then 75/50kg
Int3 – 4 B/M-up (B/P) or Jumping M-up, 50/35kg then 70/46kg
Beg1 – C2B Pull-ups (B/P), 43/29kg, then 61/43kg
Beg2 – RR (1m/0.5m), 30/20 then 43/27kg



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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