CrossFit Algoa (Port Elizabeth) WOD – Thurs, 28 Sept 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 28 Sept 2023

Sarah and Leigh-Anne on a “fun” Team workout!!


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 @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) Handstand Walk RM or 10m – E90sOn90s for 9 min (6 Rnds, Max Distance in 1 attempt or Accumulate min of 10m)


Score = Distance (m) (1 Rep = 1 m)


CFA LITE Options:
On WW or WW v – (1 rep – 3 m – 3 reps)
Int1/2 – same
Int3 – same or Wall Walk
Beg1 – Half WW
Beg2 – 1 step WW
Beg3 – WormW




2) Complete 3 Rnds of:

10 Deadlifts (115kg/80kg)
10m Unbroken Handstand Walk
15 Pistols
15 C2B PU
10m Handstand Walk
20 Calorie Row

Rest 3 min bwn Rnds


Score = Total Reps (Total time 21 min)


Divisions (and LITE):
Row sub – 20/16kg SDHP
Int1 – HSW 8m in 1m incr; 95/67kg; 12 C2B PU; 13 Pist.
Int2 – HSW 6m in 1m incr; 80/55kg; 10 C2B PU; 10 Pist.
Int3 – HSW 5m in 1m incr or 2 WW; 70/50kg; 8 C2B PU; Banded Pist. (P)
Beg1 – 2 Half WW; 60/40kg; 10 C2B PU (P/G); Box Pist. At Hor
Beg2 – 1 step WW; 50/32kg; RR (1/0.5m); Lunge (alt step)
Beg3 – WormW; 40/25kg; RR (0.5/0m); Static Lunge



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!


Leave a reply

Your email address will not be published. Required fields are marked *