CrossFit Algoa (Port Elizabeth) WOD – Fri, 26 Jan 2024

CrossFit Algoa (Port Elizabeth) WOD – Fri, 26 Jan 2024

Featured Image – Some of our current TC Kick-start Members… from left Mike, Juan, Coach Dave, and Norm! 


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) AMRAP the following for 10 min:
20 Jumping Alt. Lunges
10 GHD Sit-ups


Score = Total Reps


Int1 – 8 GHD SU or Sit-Up (20/12kg)
Int3 – 2/3 abm, 6 GHD SU or SU (16/10kg)
Beg1 – PPU (61/51cm), SU (10/5kg)
Beg2 – PPU (51cm/Flr), SU
Beg3 – PPU (Flr/Kns 2x abm), SU




2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
30x 7.62m Shuttle Run (1 rep – 7.62m)


TC – 15 Min


Score = Time/TC plus 1 sec/rep missed


Int1 – 6 B-MU
Int2 – 5 B-MU (B/P) or 10 Jump B-MU (Bar Chin)
Int3 – 10 B-MU (G/P) or 10 Jump B-MU (Bar Collar B)
Beg1 – 10 PU (P/B), 10/6 PU or F-10 (kns up, ts dwn)
Beg2 – 10 RR (1/0.5m), 6 PU or M-10 (kns up, ts dwn)/10 PU (k) 24x S-Run
Beg3 – 10 RR (0.5/0m), 10/6 PU (k), 20x S-Run



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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