CrossFit Algoa (Port Elizabeth) WOD – Fri, 19 Jan 2024

CrossFit Algoa (Port Elizabeth) WOD – Fri, 19 Jan 2024

Featured Image – Are you “SERIOUS” or just “CURIOUS” about your training … This WILL determine your OUTCOME over any given period of time!! MAKE THE MIND-SHIFT and get “SERIOUS” about your training!! Contact us on the details below… 

(Image courtesy of @nikolaas_du_plooy)


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) Power Clean – EMOM 10 min (start 50% 1 RM, climb to Max Day)


Score = Load




2) Repeat 18 Jan 2020 – In Teams of 5 – AMRAP the following for 18 min (2 Rnds):
AMRAP 90 sec – 5m Sled Push (High/Low Bar) (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
AMRAP 90 sec – 5m Farmers Walk (45kgx2/30kgx2)
AMRAP 90 sec – Deadlift (100kg/70kg)
AMRAP 90 sec – Strict Ring Dips
AMRAP 90 sec – DU
AMRAP 90 sec – Rest

Score = Total Reps
1 m = 1 length on Sled Push/Farmers Walk
Note – Sled Push – low bar 1 way, high bar when you return!


Int1 – 40kgx2/25kgx2
Int2 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg
Int3 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg, S-RD (R/B)
Beg1 – 30kg,25kg/30kg,5kg, 30kgx2/20kgx2, 70/49kg, S-RD (B/P), SU
Beg2 – 30kg,25kg/30kg,5kg, 22.5kgx2/15kgx2, 55/38kg, S-PD (str), SU
Beg3 – 30kg,15kg/30kg, 15kgx2/10kgx2, 40/25kg, S-PD (bnt), SU



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 –


Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!


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