CrossFit Algoa (Port Elizabeth) WOD – Thurs, 21 Dec 2023

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 21 Dec 2023

Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD… in shot Audrey, Ange and Don!! 

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) Pracice – HS Walking / Wall Walks / HS Holds / Piked Holds


Score = For Quality




2) Complete the following FT…

3 Rounds of:
Run 400m
HS Walk 20m
Rest 45 sec

Run 300m
HS Walk 15m
Rest 30 sec

Run 200m
HS Walk 10m
Rest 15 sec

Run 100m
HS Walk 5m
Rest 3 min


TC = 40 min

Score = Time/TC plus 1 sec/rep or 10m missed


10m = 1 Rep on Run
Rest Precisely!

Int3 – HSW 15-10-5-3m or WW 3-2-1-1
Beg1 – Half WW 3-2-1-1
Beg2 – TC 35 min – 350, 250, 150, 100m; 1 Step WW 3-2-1-1
Beg3 – TC 30 min – 300, 200, 100, 50m; WormW3-2-1-1



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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