CrossFit Algoa (Port Elizabeth) WOD – Sat, 17 Feb 2024

CrossFit Algoa (Port Elizabeth) WOD – Sat, 17 Feb 2024


Featured Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info…

To Register for the open here…


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


1) With a partner complete 21-15-9 of the following FT:
Synchro T2B
Partner Longitudinal Thrusters (50kg/30kg) – 2 on 1 BB
Into ….
20 m Partner Walking Lunge (2 on 1 BB)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed



Int 1/2/3 – 40/25kg
Beg1 – 35/20kg, HLR
Beg2 – 30/17kg, HKR
Beg3 – 25/15kg, SU
If Alone – halve the weights!!




2) In teams of 4 – AMRAP 16 min:
2x 5m Sled Push (5m low bar, 5m high bar) (35kg plus 50kg/35kg plus 25kg)
3 Burpee Box Jump overs (76cm/61cm)
4 Burpees
AMRAP C2B Pullups – till you turn to restart on sled


Score = Total Reps
Sled 20m = 20 Reps

If Alone – AMRAP 10 (AMRAP C2B for 90 sec/Rnd)



Int 1/2 – same
Int3 – PU
Beg1 – PU (P/G); 35kg plus 25kg/35kg plus 5kg
Beg2 – RR (1.5/1m); BBSO (51cm)
Beg3 – RR (1/0.5m); BBSO (41cm); 35kg plus 10kg/35kg plus 0kg



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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