CrossFit Algoa (Port Elizabeth) WOD – Mon, 4 Dec 2023

CrossFit Algoa (Port Elizabeth) WOD – Mon, 4 Dec 2023

Featured Image – A big Congratulations to all the Carlson Gracie Africa Brazilian Jiu-Jitsu and Self-Defence students, training at the AFL/CrossFit Algoa facility, who received their gradings this past weekend!! OSS!!

…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) We will be completing “Andy – Farmer Grandpa” WOD tomorrow!

Practice the following for 15-20 min for our Memorial “Andy – Farmer Grandpa” WOD:
NB – practice with light loads!
NB – practice joining bumpers w Bands
– Sandbag Belly Carry Burden Run/Walk
– Sandbag on Shoulder x1, Farmers Walk x1
– DB Box Step-Ups
– Sandbag Step-ups (45kg/30kg)
– Sandbag Cleans (45kg/30kg)


Score = For Quality




2) Freestanding Handstand Holding (inside Square 1.21m x 1.21m) – Accumulate 5 min FT


TC – 14 min

Score = Time/TC plus 1 sec/rep missed


Int1/2 – Same
Int3 – At wall HS Hold
Beg1 – Reverse Wall Walk Hold
Beg2 – Piked Hold (61cm)
Beg3 – Piked Hold (51cm)




3) Burpee Buffet No 1 FT:
25 Burpee
25 BB Facing Burpees
25 Burpee Box Jump Over Height:(M:61.00/F:51.00) cm
25 Burpee Jumping Pullup


TC – 10 min

Score = Time or TC plus 1 sec/rep missed


Beg1 – Bp Step Over for BB and Box; Bar set at wrist Bp J-PU
Beg2 – 20 Bp Step Over for BB and Box; Bar set at mid forearm for Bp J-PU
Beg3 – 20 Bp Step Over for BB and Box; Bar set at mid forearm for Bp J-PU



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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