CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 4 Oct 2023

Team “Gooi Rooi” – JP on Fat Bar Power Cleans with Audrey on BB Power Cleans during the Teams Finals at our @DVSN East Cape Champs!!


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 – Wall Walk RM
Min 2 – 5 Front Squats (70-85% 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 – increase on FS loading from last week


CFA Lite Options:
Int1/2/3 – same RX
Beg1 – Half WW
Beg2 – 1 step WW
Beg3 – Worm Walk




2) In Teams of 4…AMRAP for 20 min with Ath1 calling the Rotation:
Ath1 – 6x Sled Push 6m, return seated sled pull witgh Rope (35kg plus 35kg/35kg plus 15kg)
Ath2 – AMRAP Airbike (cal)
Ath3 – AMRAP Target Burpees (15.24cm)
Ath4 – AMRAP Box Step Over – Farmers Carry (22.5kgx2/15kgx2 at 61cm/51cm)
Ath5 – AMRAP Horizontal Ring Rows


Score = Total Reps


CFA LITE Options:
Sled 6m = 3 reps (18 reps/rnd)
Int1 – 22.5×2/15kgx2
Int2 – 22.5×2/15kgx2; 8 S-RD
Int3 – 20kgx2/12kgx2; RD (R/B) or 6 S-RD
Beg1 – 35kg, 15kg/35kg onl; 15kgx2/10kgx2; HLR; BSO (61/51cm); RR (1.5/1m)
Beg2 – Same sled; 10kgx2/7kgx2 at 51/41cm; RR (1/0.5m)
Beg3 – Same sled; 7.5kgx2/5kgx2 at 41/38cm; RR (0.5/0m)



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 6th 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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