CrossFit Algoa (Port Elizabeth) WOD – Thurs, 12 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 12 Oct 2023

Featured Image – Keri in the Intermediate Division at “Fittest in PE” this past weekend! Image courtesy of @nikolaas_du_plooy (Insta)


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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica




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) 2 STOH from Rack – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load




2) Complete 5 Rounds (15 min) of the following for Max Reps:
AMRAP 40 sec – STOH (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – T2B
Rest 20 sec
AMRAP 40 sec – 6m DB or KB Farmers Walk shuttles (45kgx2/30kgx2)
Rest 20 sec


Score = Total Reps
NB – STOH – BB on floor


CrossFit Algoa LITE Options:
Int1 – 43/28kg; 40kgx2/24kgx2
Int2 – 40/26kg; 35kgx2/22.5kgx2
Int3 – 35/24kg; 30kgx2/20kgx2
Beg1 – 30/20kg, HLR, 24kgx2/16kgx2
Beg2 – 25/15kg, HKR, 20kgx2/12kgx2
Beg3 – 20/12kg, 1x HKR or Seated K2C, 16kgx2/10kgx2



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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