CrossFit Algoa (Port Elizabeth) WOD – Mon, 11 Dec 2023

CrossFit Algoa (Port Elizabeth) WOD – Mon, 11 Dec 2023

Featured Image – Who was the hungriest??  😉 … Thank you to all who attended and who assisted with our Christmas Party this past weekend!! It was an absolute blast!! Big shout out to @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ and the Kids Rock Music Makers!! Without you the event would not have been possible!!!!!


If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE


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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) Practice – Muscle-ups (bar or ring)


Score = Total Reps




2) Burpee Buffet No. 2 – FT:
20 Burpee Muscle-up
30 Burpee Box Step-over (Farmers Carry) W:(M:45.00kg/F:30.00kg) Height:(M:61.00/F:51.00) cm
40 Burpee GTOH (DBx1) W:(M:22.50kg/F:15.00kg)
60 Lateral Facing Burpees


TC – 20 min

Score = Time or TC plus 1 sec/rep missed


No jump for Int on Bp C2B/PU
Int1 – Bps MU 15
Int2 – Bps C2B Pull-up
Int3 – Bps Pull-up
Beg1 – Bp PU Bp (bar wrist); 15×2/10kgx2(61/51cm); 15/10kg
Beg2 – 20 BP J-PU (bar mid forearm); 25 reps 10×2/7kgx2(51cm); 35 reps 10/7kg; 55 LF Bps
Beg3 – 15 BP J-PU (bar mid forearm); 20 reps 7×2/5kgx2(41cm); 30 reps 10/7kg; 50 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!


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