CrossFit Algoa (Port Elizabeth) WOD – Fri, 8 Sept 2023

CrossFit Algoa (Port Elizabeth) WOD – Fri, 8 Sept 2023

Rose from CrossFit Grahamstown “all smiles” after our final Event for the Individuals at our #DVSN @EastCapeChamps! 


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) 2 Clean (any) and Jerk (any) then 4 steps OH Walking Lunge – E2ndMon2ndM for 10 min (Climb to a Max Day)


Score = Load





RX: Event 5 – Finals – DVSN’s Final Chipper…


100 DU
10x Low Bar Push 6m, Standing Sled Pull 6m (35kg sled plus 45kg/20kg) (5 Push, 5 Pull)
10 Muscle-ups
10 Burpee Vault Over (122cm/102cm)
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

NB – Burpee VO – only hands, lower limb and knees can touch (no sitting)
NB – Sled must be moved by athlete towards middle of lane for MU safety!


LITE Options:
L1 – (35kg plus 40kg/18kg); 8 MU; B-VO (122/102cm); CJ (55kg/37kg)
L3 – (35kg plus 35kg/15kg); 6 MU; B-VO (122/102cm); CJ (50kg/33kg)
Int1 – 80 DU; (35kg plus 25kg/10kg); 10 B-MU(B/P); B-VO (102cm); CJ (45/25kg)
ECC INT – Int2 – 70 DU; (35kg plus 25kg/10kg); 10 C2B/PU; B-VO (102cm); CJ (45/25kg)
Int3 – 50 DU; (35kg plus 20kg/5kg); 7 C2B/PU; B-VO (102cm); CJ (40/22kg)
Beg1 – 100 SU; (35kg plus 15kg/5kg); 10 PU (P/G); 10 B-VO (76cm); CJ (30/20kg)
ECC BEG – Beg2 – 100 SU; (35kg plus 15kg/5kg); 20 RR (0.5/0m); 10 B-VO (76cm); CJ (30/20kg)
Beg3 – 80 SU; (35kg plus 10kg/0kg); 20 RR (0.5/0m); 10 B-VO (76cm); CJ (20/12kg)



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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6h in 2023 (45-49 yrs). 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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