CrossFit Algoa (Port Elizabeth) WOD – Wed, 25 Oct 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 25 Oct 2023

Featured Image – Coach Marco working hard at FiPe, a few weeks back!


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) Repeat from 24 Sep 2019 …

Complete 27-21-15-9-6-3 of the following FT:
KB Swing (32kg/24kg)


TC = 12 min

Score = Time/TC plus 1 sec/Rep missed


CrossFit Algoa LITE Options:
Int1/2- same
Int3 – 21-15-9-6 T2B, 24/16kg
Beg1 – HLR, 24kg/16kg
Beg2 – HKR, 16kg/12kg
Beg3 – Sit-ups, 12kg/5kg




2) Repeat from last week but extra 30 sec…

Accumulate the holds FT, mixing as you please:
Neutral Hold – Rings 2.5 min
HS Hold 2.5 min
L-sit 2.5 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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