CrossFit Algoa (Port Elizabeth) WOD – Wed, 1 Nov 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 1 Nov 2023

Featured Image – Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!


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 @TheFunctionWarehouse #TheFunctionWarehouse @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) Complete the following FT:
50-40-30 Wall balls (10kg to 10ft/6.3kg to 9ft)
40-30-20 T2B


TC – 15 min

Score = Time/TC plus 1 sec/rep missed


LITE Options:
RX – Thruster sub WB (25kg/15kg)
Int1 – WB/sub Thr (22.5/15kg), 35-25-15 T2B
Int2 – WB/sub Thr (22.5/15kg), 33-23-12 T2B
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 30-20-10 T2B
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)
Beg3 – 30-20-10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)




3) Repeat 21 Oct 20 – Complete the following FT:
100-80-60-40 DU
40-30-20-10 Lateral Burpees over Jump-rope


TC – 10 min

Score = Time/TC plus 1 sec/rep missed


LITE Options:
Int1 – 90-70-50-30 DU
Int2 – 85-65-45-25 DU
Int3 – 80-60-40-20 DU
Beg1 – SU, 35-25-15-5 LF Bps
Beg2 – 90-70-50-30 SU, 30-20-10-5 LF Bps
Beg3 – 80-60-40-20 SU, 25-20-10-5 LF Bps



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!


Leave a reply

Your email address will not be published. Required fields are marked *