CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 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) OHS 2 – E90sOn90s for 9 min (6 Rnds, build to Max Day)


Score = Load
NB – From Rack




2) Complete 21-15-9 of the following FT:
Wall Balls (13.6/10kg)
Ring Dips
HS Walk (m)

TC – 7 min

REST 2 min OR if you hit TC then at 9 min…

Complete 3 Rnds of the following FT:
100 DU
21m HS Walk
20 Wall Balls (13.6/10kg)


TC – 10 min

Score = Sum of 2 Times excluding rest/Sum of 2 Time Caps plus 1 sec/rep missed on both workouts
NB – total Time (19 min) includes 2 min of rest and will include all seconds for reps missed on both workouts


LITE Options:
WB Height 10/9ft
Int1 – 18-12-9 RD; 10/6.3kg, 90 DU, HSW 15-12-9m and 15m
Int2 – 15-9-6 RD; 80 DU, HSW 12-9-6m and 12m
Int3 – RD (R/B); 70 DU, HSW 9-6-3m and 9m or WW 4-3-2 and 4
Beg1 – Dips (B/P); 100 SU, 6.3/4.5kg 10/9ft, Half WW 4
Beg2 – SPD (str), 90 SU, 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 1-Step WW
Beg3 – SPD (bnt), 80 SU, 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, WormW



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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