CrossFit Algoa (Port Elizabeth) WOD – Sat, 7 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Sat, 7 Oct 2023

Get down to “Fittest in PE” at the Boardwalk this weekend and support our CrossFit Algoa athletes and get in on the action!! Team Gooi Rooi” here above, will be competing this weekend, as well as many more of our members!!


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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