CrossFit Algoa (Port Elizabeth) WOD – Wed, 18 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 18 Oct 2023

Featured Image – Another 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


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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) CFHQ WOD 231012 – Every 4:00 for 6 rounds complete:
15 T2B
400-meter run


TC – 24 min

Score = Sum of Times/sum of TC per Rnd, plus 1 sec/rep missed


The goal of these efforts is to get at least 1 minute of rest between rounds. Reduce the reps and distance in order to complete each round in under 3 minutes.


CFA LITE Options:
Int1 – 12 T2B, 400m
Int2 – 10 T2B, 400m
Int3 – 8 T2B, 350m
Beg1 – HLR, Run 300m
Beg2 – HKR, Run 250m
Beg3 – HKR x1 or Seated K2C, Run 250m




2) Accumulate the holds FT, mixing as you please:
Neutral Hold – Rings 2 min
HS Hold 2 min
L-sit 2 min


TC – 12 min

Score = Time/TC plus 1 sec/sec missed


CFA LITE Options:
Int1 – Weak L-sit
Int2 – Weak L-sit
Int3 – 1 leg L-sit
Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold
Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)
Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr) ; New TC – 1 min each



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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