CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 Dec 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 Dec 2023

Featured Image – The face says it all … Thuba and Garrick on arguably one of the hardest WODS… our MEMORIAL WOD “ANDY – Farmer Grandpa”!


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)  

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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) Strict Dips (Ring/Bench) RM – E2ndMon2ndM for 12 min (6 Rnds)


Score = Total Loading (Sum of Weight x BW load factor x Reps)


See you Body Weight loading factors below (under CFA LITE Options)For Eg. Beg1 has a weight factor of 0.7 so if I weight 100kg and I do a total of 50 reps…(100kg x 0.7 x 50 reps = 3500)

Equip: Box/Rings/Bars/Chairs


Int1 – SD
Int2 – SD
Int3 – SD
Beg1 – SD Jumpup, lower dwn (Weight factor 0.7)
Beg2 – SPD (str) or Chair Dips (Str) (Weight factor 0.6)
Beg3 – SPD (bnt) or Chair Dips (Bnt) (Weight factor 0.5)




2) AMRAP 9:
4 Turkish Get-ups (24kg/16kg)
12 T2B


Score = Total Reps


Int1 – 10 T2B
Int2 – 20/15kg 8 T2B
Int3 – 6 TB, 16/12kg
Beg1 – 15/10kg, HLR
Beg2 – 12/8kg, HKR
Beg3 – 8/5kg, Seated K2C



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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