CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 Nov 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 Nov 2023

Featured Image – Part of the early morning class working “Bright and Early” – Clyde on Legless Rope climbs, Nicolette and Phumelele on Shoulder to Overhead (STOH)!!!


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) AMRAP the following for 16 min (4 Rnds):
Min 1 – Bar Muscle-ups
Min 2 – HS Walk (m)
Min 3 – GHD Sit-ups
Min 4 – Rest


Score = Total Reps
1 m = 1 Rep


Int1 – GHD or W-SU (24/16kg)
Int2 – M-Up (B/P), GHD or W-SU (24/16kg)
Int3 – M-Up (P/G), GHD or W-SU (24/16kg), HSW or WW (1 = 3m)
Beg1 – PU (P/G), W-SU (16/12kg), Half WW
Beg2 – RR (1/0.5m), W-SU (12/8kg), 1 Step WW
Beg3 – RR (0.5/0m), SU, Worm Walk




2) Complete 4 Rnds of the following FT:
30 m DB Front Rack x1 and KB x1 OH Walking Lunge (30kgx1, 32kgx1/22,5kgx1, 24kgx1)
100 DU


TC – 18 min

Score = Time/TC plus 1 sec/rep missed
NB – use Dominant and non-dominant arms equally OH


Int1 – 25kgx1, 24kgx1/20kgx1, 20kgx1, 90 DU
Int2 – 22,5kgx1, 24kgx1/20kgx1, 16kgx1, 80 DU
Int3 – same, 70 DU
Beg1 – 20kgx1, 16kgx1/10kgx1, 12kgx1, 100 SU
Beg2 – 10kgx1, 12kgx1/7.5kgx1, 8kgx1, 90 SU
Beg3 – 7.5kgx1, 8kgx1/5kgx1, 5kg plate x1, 80 SU



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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