CrossFit Algoa (Port Elizabeth) WOD – Tues, 24 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Tues, 24 Oct 2023

Featured Image – Morning class on the Hero WOD “Randy” – 75 Snatches for Time on a light loading (34kg for men and 25kg for women) – from left James, Tara, Brenton and Jill!!!!!


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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) Strict Rev Grip Pull-ups 3 – E90sOn90s for 12 min (8 Rnds for Max Loading)


Score = Max Load for 3 Reps (Excluding BW)

NB – 1 Rep is 1 kg
If you need Bands, your score is 1 for the score and note your bands used!

Keep loading so that great form is maintained




2) CFHQ WOD 231019

Complete as many rounds as possible in 15 minutes of:
Run 200 meters
7,62m handstand walk
5 strict L pull-ups

*Add 7.62m to your handstand walk each round.


Score = Total Reps



Count HSW as 8 Reps per Rnd (1m is 1 rep with last part of 0,62m counting as a rep)
Int1 (CF Int) – strict L pull-ups, knees tuck
Int2 – HSW 5m (add 5m), 4 strict L pull-ups, knees tuck
Int3 – HSW 3m(add 3m) or 10 Half WW w shlder taps (add 10/rnd), strict L pull-ups, knees tuck
Beg1 – 10 PPU w shlder taps -61/51cm (add 10/rnd), 5 Knees up PU (P/G -on butt)
Beg2 – 10 plank shlder taps(add 10/rnd), 5 Strict RR(1.5/1m)
Beg3 – 10 plank (kns) shoulder taps(add 10/rnd), 5 Strict RR(1/0.5m)



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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