CrossFit Algoa (Port Elizabeth) WOD – Wed, 20 Dec 2023

CrossFit Algoa (Port Elizabeth) WOD – Wed, 20 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


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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) Front Squat 5-3-2-1-10 (70% – 80% – 85% – 90% – 60% of 1 RM) leaving E2ndMOn2ndM for 5 Rnds (10 min)


Score = Sum of (Mass x Reps for each Rnd)




2) Complete 4 Rnds FT:
25 sec L-sit
15 C2B PU
15 Front Squats (60kg/40kg)
10x 7.62m S/Run


TC – 16 min

Score = Time/TC plus 1 sec/rep missed


S/Run – 1 Rep is 7.62m ; both feet cross line, 1 hand touches ground
Int1 – L-sit; 12 C2B; 55/38kg
Int2 – Weak L-sit, 10 C2B; 50/35kg
Int3 – 1 leg L-sit, 8 C2B; 45/32kg
Beg1 – T-sit, 12 C2B (P/G); 40/30kg
Beg2 – 1 Ft dwn T-sit, 15 RR (1.5/1m); 35/20kg
Beg3 – F-B, 15 RR (1.5/1m); 25/15kg



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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