CrossFit Algoa (Port Elizabeth) WOD – Mon, 18 Dec 2023

CrossFit Algoa (Port Elizabeth) WOD – Mon, 18 Dec 2023

Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD!! 

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) Practice – Burpee Pullovers


Score = For Quality




2) Burpee Buffet No. 3…

AMRAP 12 min:
5 Burpee Pullovers
5 Inverted Burpees (Bp HS)

Score = Total Reps


Inverted Burpee

and Burpee Pullover


No jump for Int on Bp C2B/PU
Int1 – same
Int2 – same
Int3 – Bp Hips to bar (invert), Bps HS (at wall)
Beg1 – Bp shins to bar (tuck hang), Bp HS (at wall) or Bp (Rev HS – 1/2 wall walk)
Beg2 – Bp Tuck hang (5 sec hold); ; Bp 1 Step Wall Walk
Beg3 – Bp 1-legged Tuck hang (3 sec hold each leg); Bp Worm Walk



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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