CrossFit Algoa (Port Elizabeth) WOD – Sat, 23 Dec 2023

CrossFit Algoa (Port Elizabeth) WOD – Sat, 23 Dec 2023

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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) Repeat 21 Dec 2019…

In Teams of 4, working in pairs, complete the following FT:
100 Synchro C2B Pull-ups
100 Synchro Wall Balls (10kg/6.3kg)
100 Synchro T2B
100 Synchro KB Swing (32kg/24kg)


I.e. 2 work in synchro, 2 rest (split approx 50:50)

TC = 24 min

Score = Time/TC plus 1 sec/rep missed
NB – If alone complete half the reps for time in half the TC!

Int1 – 28/20kg
Int2 – PU, 24/16kg
Int3 – PU, 20/16kg
Beg1 – PU (P/G), WB 6.3/4.5kg-10/9ft, HLR, 16/12kg
Beg2 – RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, 12/8kg
Beg3 – RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, 8/5kg



Home-Based WOD:
Sub C2B PU – with Burpees
Sub WB – with 200 (100 for 1 person) Airsquats
Sub T2B – with Sit-ups
Sub KBS – with Lunges

If alone – 100 reps each except Airsquats
Beg2 – 75 Reps each
Beg3 – 60 Reps each




2) AMRAP 10 min – In Teams of 4, Double Under Relay:
Two Athletes working at a time AMRAP DU, whenever 1 trips or stops (voluntarily or involuntarily) that athlete swops out with another on the DU’s


Score = Total Reps (for Team)


RX/Int1/2/3 – DU
Beg1/2/3 – SU


Home-Based WOD:
If alone – AMRAP 5 min of DU/SU or if no rope Jump Claps or Jumping Jacks



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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