CrossFit Algoa (Port Elizabeth) WOD – Wed, 20 Sept 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 20 Sept 2023

From left, Thuba, Tim and Werner on AFL’s Chipper of Chippers #2 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) Complete the following EMOM 10 min:

Min 1 – S-HSPU RM
Min 2 – 3 Front Squats (75-90% 1RM)


Score = Total Reps Plus Total Loading
I.e. = (10 reps + 100kg) + (8 reps + 105kg) + (8 reps + 110kg) + (7 reps + 115kg) + (5 reps + 120kg)


NB – PPU Std – Hands, feet, head must stay inside 1m x 1m square (abmat must also be within 1m x 1m)


CFA Lite Options:
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns 2x abm)
Beg3 – PPU (Kns 2x abm)




2) Repeat 22 Sep 21 – AMRAP the following for 14 min:
75 DU
20 Hang Power Clean (60kg/40kg)
12 Strict Ring Dips


Score = Total Reps


CFA LITE Options:
RX sub – DB/KB/BP – 30 Reps on 25kg/15kg
Int1 – 65 DU; 55/36kg; 22.5/15kg; 10 S-RD
Int2 – 60 DU; 53/34kg; 22.5/15kg; 8 S-RD
Int3 – 55 DU; 50/32kg; 20/12kg; RD (R/B) or 6 S-RD
Beg1 – 75 SU; 45/30kg; 15/10kg; RD (B/P) or SD Jumpup
Beg2 – 65 SU; 35/22kg; 12/8kg; SPD/Chair Dips (Str)
Beg3 – 55 SU; 25/17kg; 8/5kg; SPD/Chair Dips (Bnt)




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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