CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 Nov 2023

CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 Nov 2023

Featured Image – Thuba getting upside down and working on his “Batman” skills!!


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) Repeat on last week, beat your score!!

HSW 5m, 10 HS Opp shoulder taps, HSW 5m, 20 HS Opp shoulder taps ec.. – AMRAP E2ndMon2ndM for 12 min (6 Rnds)

Score = Load
NB – If you fail you can continue from the failed rep (end of set is when you decide to stop)
NB – HS Opp shoulder taps (or scaled options) double each rnd


Int1 – 4m HSW, 8, 16 etc HSOS-taps
Int2 – 3m HSW, 6, 12 etc HSOS-taps
Int3 – 2m HSW or 2 WW, 6, 12 etc OS-taps or against wall on last WW (WWOS-taps)
Beg1 – 4 Half WW, 6, 12 etc WWOS-taps
Beg2 – 4 1-step WW, 10, 20 etc Piked Opp sh aps (61cm)
Beg3 – 4 WormW, 10, 20 etc Piked Opp sh aps (Floor)




2) Repeat from 19 Nov 2019 …

In Teams of 3, AMRAP the following for 15 min:
Min 1 – DB Box Step Overs (61cm/51cm with 30kgx2/22.5kgx2)
Min 2 – T2B
Min 3 – Strict HSPU


Score = Total Reps


Int1 – 25kgx2/20kgx2
Int2 – 22.5kgx2/15kgx2, HSPU (1/2 AM)
Int3 – 20kgx2/15kgx2, HSPU (2/3 AM)
Beg1 – 15kgx2/10kgx2, HLR, PPU (61cm/51cm)
Beg2 – 10kgx2/7.5kgx2, HKR, PPU (Flr/Kns)
Beg3 – 7.5kgx2/5kgx2, SU, PPU (Kns)



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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