CrossFit Algoa (Port Elizabeth) WOD – Mon, 16 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Mon, 16 Oct 2023

Featured Image – A morning class on the Benchmark for World Mental Health Day #YouAreNotAlone … good work ladies and gents!!


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 of 8 min:
12 Thrusters (45kg/30kg)
6 B-MU

Score = Total Reps

LITE Variations:
Int1 – 43/29kg, 4 BMU
Int2 – 40/27kg, 5 BMU (R/B)
Int3 – 38/25kg, 5 BMU (B/P)
Beg1 – 30/20kg, PU (G/P)
Beg2 – 25/15kg, RR (1/0.5m)
Beg2 – 2/12kg, RR (0.5/0m)



2) AMRAP the following for 10 min:
10 m HS Walk
10 Burpee Broad Jump (1.3m – stopper to stopper/1m)


Score = Total Reps


CrossFit Algoa LITE Options:
Int1/2 – same
Int3 – same or 4 WW, B-BJ (1/0.75m)
Beg1 – 4 Half WW, B-BJ (0.75/0.5m)
Beg2 – 4 1-step WW, B-BJ (0.5/0.3m)



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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