CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 March 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 March 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)  

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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


1a) Practice – DU and Crossover SU


1b) AMRAP 4 min:
20 DU
20 Crossover SU


Score = Total Reps


Int1/2/3 – same RX18e
Beg1 – SU and 15 CO SU
Beg2 – 16 SU and 10 CO SU
Beg3 – 12 SU and 6 CO SU




2) C2W HSPU – RM E2ndMon2ndM for 4 Rnds (8 min)


Score = Total Reps


PPU – keep hands, feet, abm, head all within 1mx1m
L2(T2) – C2W RX
L4(T3) – C2W (1/2 abm at 30cm)
Int1 – C2W HSPU C2W (1/2 abm at 30cm)
Int2 – C2W (1/2 abm a 50cm)
Int3 – C2W (2/3 abm at 50 cm)
Beg1 – C2W (90cm 2/3 abm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Flr/Flr 1 abm riser head)




3) Complete 5 Rnds of the following FT:
5 TNG Clean and Jerk (70kg/50kg)
15 Step-ups (22.5kg/15kg)
10 Push-ups


TC – 10 min

Score = Time/TC plus 1 sec/rep missed
TNG CJ – only 1 rest permitted for set 5


Int1 – 65/46kg
Int2 – 60/42kg
Int3 – 55/39kg
Beg1 – 50/35kg, 15/10kg 61/51cm, PU (Ts/Kns up Ts dwn)
Beg2 – 40/25kg, 10/7.5kg 51/41cm, PU (Kns up Ts dwn/Kns)
Beg3 – 30/20kg, 7.5/5kg 41/30cm, PU (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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