CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 Jan 2024

CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 Jan 2024

Featured Image – Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!


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) Open Workout 13.4

AMRAP 7 min ladder 3-6-9-12-15-18-21-24-27 etc of:
Clean and Jerk


Score = Total Reps

Any Clean, any Jerk
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg; HLR
Beg2 – 30/20kg; HKR
Beg3 – 20/12kg; Seated K2C or 1 legged HKR




2) In Teams of 4, AMRAP 15 min, in Indian File:
1x Sled push – 5m High Bar, 5m Low Bar (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
5 Target Burpees
5 Push-ups
Rest until its your turn again


Score = Total Reps
1m = 1 Rep on Sled
RX – 1 Rnd is 20 Reps (10m sled plus 10 reps)
T/Bps – 6 inches – 15.24cm

Beg1 – 35kg,25kg/35kg,5kg; PU 4/PU 4 kns up, ts dwn
Beg2 – same B2; 4 T/Bps; PU 3 or 4 kns up, ts dwn/PU 5 kns
Beg3 – 35kg,15kg/35kg,0kg; PU 5/4 kns



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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