CrossFit Algoa (Port Elizabeth) WOD – Thurs, 21 Sept 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 21 Sept 2023

Head Judge Lawrence and judge Keri, both keeping a watchful eye over “Gooi Rooi’s” JP, on Handstand Walking 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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica




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) OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)


Score = Load
Improve from last week!
NB – From Rack




2) AMRAP 14 min:
10 C2B Pull-ups
10 T2B
10 OHS (65kg/40kg)


Score = Total Reps


LITE Options:
Int1 – 8 C2B, 8 T2B, 55kg/33kg
Int2 – 7 C2B, 7 T2B, 50kg/30kg
Int3 – 7 PU, 7 T2B, 45kg/27kg
Beg1 – 7 PU (P/G), 10 HLR, 40kg/25kg
Beg2 – 10 RR (1/0.5m), 10 HKR, 30kg/20kg
Beg3 – 10 RR (0.5/0m), 10 K2C, 20kg/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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