CrossFit Algoa (Port Elizabeth) WOD – Mon, 9 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Mon, 9 Oct 2023

“Fittest in PE” – CrossFit Algoa athlete/s 


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) AMRAP the following for 12 min:
20 Alt. Goblet KB Step-ups (32kg/24kg)
10 Strict HSPU


Score = Total Reps


CrossFit Algoa LITE Options:
Int1 – 24/16kg; 7 S/HSPU
Int2 – 24/16kg, 10 (1/2 AbM)
Int3 – 20/12kg; 10 (2/3 AbM)
Beg1 – 20/12kg; 10 PPU (61cm/Flr)
Beg2 – 16/10kg; 10 PPU (Flr/Kns 4x abm)
Beg3 – 12/8kg; 10 PPU (Kns 4xabm/2xabm)




2) Run 1 Mile (1609m) FT

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

LITE Variations:
Int1/2/3 and Beg1 – Same
Beg2 – Run 1 km



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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