CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 Jan 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 Jan 2024

Featured Image – Evening Class (17:10) on a little warmup jog! 


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) Front Squat 5 – E2ndMon2ndM for 10 min (5 Rnds – Intro 70% 1RM)


Score = Load


Keep loading so that great form is maintained!




b) AMRAP the following for 12 min (4 Rnds):
Min 1 – AMRAP Front Squat (43kg/29kg)
Min 2 – AMRAP Burpee Box Jump Over (61cm/51cm)
Min 3 – AMRAP HS Walking (m)
Min 4 – AMRAP Push Press (43kg/29kg)


Score = Total Reps
1m = 1 rep


Int2 – 40/25kg
Int3 – 35/23kg, HSW Or WW (1=3m)
Beg1 – 30/20kg, BBSO (61/51cm), half WW (1=1.5m)
Beg2 – 25/15kg, 1 step WW
Beg3 – 20/12kg, BBSO (41cm), WormW



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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