CrossFit Algoa (Port Elizabeth) WOD – Sat, 9 March 2024

CrossFit Algoa (Port Elizabeth) WOD – Sat, 9 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



Featured Image courtesy of CrossFit, Inc.


Open Workout for 24.2


You have until late on Monday to get your test done at:

Open Workout 24.2:


1) Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!


Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!



Open Workout 24.2:


As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)


Rx’d: (Ages 16-54)
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Teenagers 14-15:
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)

Masters 55+:
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders

Scaled Teenagers 14-15:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders

Scaled Masters 55+:
♀ 65 lb (29 kg), single-unders
♂ 95 lb (43 kg), single-unders


See Int1/2/3 below…


WORKOUT Vs / LITE: ; Rxd (Ages 16-54) – 185lb (83kg)/125lb (56kg) ; Int1: 5/50kg, 45 DU ; Int2: 70/46kg, 40 DU ; Int3 – 65/44kg, 35 DU ; Teens 14-15: 115lb (52kg) / 75lb (34kg) ; Masters 55+: 135 lb (61kg) / 95 lb (43kg) ; Scaled(Beg1) (Ages 16-54): 135lb (61kg), SU / 95lb (43kg), SU ; Scaled Teens 14-15: 95lb (43kg), SU / 65lb (29kg), SU ; Scaled Masters 55+(Beg2): 95lb (43kg), SU / 65lb (29kg), SU



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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