CrossFit Algoa (Port Elizabeth) WOD – Thurs, 5 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 5 Oct 2023

Class on Rope Climbs, Sandbag Cleans and Shuttle Runs, with Mark and Anrike “Kriek” on the Rope Climbs!


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) Practice Pull-ups/C2B Pull-ups


Score = For Quality




2) Repeat from 3 September 2019 –

Complete 7 Rounds (21 min) of the following for Max Reps:
AMRAP 40 sec – Thrusters (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – C2B Pull-ups
Rest 20 sec
AMRAP 40 sec – BB Facing Burpees
Rest 20 sec


Score = Total Reps


CrossFit Algoa LITE Options:
Int1 – 43/28kg
Int2 – 40/26kg
Int3 – 35/24kg, PU
Beg1 – 30/20kg, PU (P/G), BBF Bp (SO)
Beg2 – RR (1/0.5m), Bps

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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