CrossFit Algoa (Port Elizabeth) WOD – Mon, 25 Sept 2023 – Heritage Day

CrossFit Algoa (Port Elizabeth) WOD – Mon, 25 Sept 2023 – Heritage Day

Sean on Box Vault Overs!!!!


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!




Heritage Day – Reminder 1x Class 8:30 – 9:30 and BJJ Class 9:45


Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) KB(x2) Thrusters 2, Shoulder To Overhead 3 – E90sOn90s for 9 min (6 Rnds, Max Day)


Score = Max Load


CFA LITE Options:
Keep loading so that great form is maintained
Beginners – use DB if needed




2) For Time:
60 Jumping Alt lunges
27 Kettlebell Hang Clean and STOH
21 Kettlebell Front Squats
15 Kettlebell Thrusters
1.5km Run
63 Wall Balls (13.6kg/9.1kg)
60 Jumping Alt lunges


TC – 28 min

Score = Time/TC plus 1 sec/rep missed

KB – 24kgx2/16×2


Rx – 24kgx2/16×2; WB 10ft/9ft
Int1 – 20kgx2/12kgx2; 9.1/6.3kg 10ft
Int2 – 16kgx2/12×2; 9.1/6.3kg 10ft
Int3 – 24kgx1/12kgx1; 9.1/6.3kg 10ft
Beg1 – 16kgx1/12kgx1; 6.3/4.5kg 10ft, Run 1.2km, 40 Lunge (step)
Beg2 – DB 10kgx1/7kgx1; 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 30 Lunge (step), Run 1km
Beg3 – DB 7.5kgx1/5kgx1; 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, 30 Static Lunge, Run 800m



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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