CrossFit Algoa (Port Elizabeth) WOD – Sat, 16 Sept 2023

CrossFit Algoa (Port Elizabeth) WOD – Sat, 16 Sept 2023

JP and Wilma of Gooi Rooi on Event 4 – Cabal Coffee’s Wobbly #3  of 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


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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




TEAM RX: Event 5 – Bronscor’s Lifting Complex


In 10 min a Team finds a Max Load on the following complex:
Deadlift, Hang Squat Clean, Front Squat, Jerk (any)


Hang SC – BB cannot pass below the mid-line of the knee joint
HSC – power clean followed by a front squat allowed
HSC and FS – crease of hip must pass clearly below top of knee cap
If split Jerk used, feet must be brought together.
Thruster out of Front squat allowed
Nothing on the platform besides the lifting Athlete and the loaded BB
Females use Female Bar, Males use Male Bar
1 platform (2mx2m) , only 1 Athlete lifts at a time!
Male vs Female BB moved onto and off the platform for lifting
All athletes can help change bumpers/fractionals
No bumpers or fractionals on the platform
Clips must be used
Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)
State weight clearly to judge before you lift.
Loading can be adjusted up or down as wanted.
Athletes have unlimited attempts in the given time frame.


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




2) AMRAP 14 min:
200m Burden Run (22.5kg/15kg)
10 Clusters (22.5kg/15kg)
5x Complex of 1 Wall Walk into 1 C2W HSPU


Score = Toal Reps


LITE Options:
Scaled options complete C2W hspu on return if not at mid-pt
Base of abm at indicated cm
Level3 – WW, C2W HSPU (at 30cm – 1 Abm F)
Level4 – WW, C2W HSPU (1/2 Abmat at 30cm)
Int1 – WW, C2W HSPU (1/2 Abmat at 50cm)
Int2 – WW, C2W HSPU (2/3 Abmat at 50cm)
Int3 – 20/12kg; Box Walk, PPU (76cm/51cm)
Beg1 – 15/10kg; Box Walk, PPU (61cm/Ft ob flr)
Beg2 – 150m B/Run; 10/7kg; Worm Walk, PPU (Ft/Knees- 2abm)
Beg3 – 100m B/Run; 7.5/5kg; Worm Walk, PPU (kns – 2abm)



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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