CrossFit Algoa (Port Elizabeth) WOD – Thurs, 1 Feb 2024

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 1 Feb 2024

Featured Image – How many CrossFit Algoa and AFL members can you spot in the crowed at the 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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica




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


a) Kipping HSPU RM – E2ndMon2ndM for 6 min (3 rnds)
b) Strict HSPU RM – E2ndMon2ndM for 6 min (3 rnds)


Score (a) = Total Reps
Score (b) = Total Reps

Kipping Rep Range 10-20
Strict Rep Range 5-10 Reps
RX Std – HSPU line 76cm long, 25cm from wall


Int1 – same Rx
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Flr/2x abm kns)




2) AMRAP 9 min:
6 TNG Power Cleans (70kg/50kg)
9 Burpee Box Jump Over (61cm/51cm)
27 DU


Score = Total Reps


Int1 – 65/46kg
Int2 – 60/42kg; 25 DU
Int3 – 55/39kg; 20 DU
Beg1 – 50/35kg, BBSO (61/51cm), 30 SU
Beg2 – 40/25kg, BBSO (51cm)
Beg3 – 30/20kg, BBSO (51cm)



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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