CrossFit Algoa (Port Elizabeth) WOD – Tues, 19 March 2024

CrossFit Algoa (Port Elizabeth) WOD – Tues, 19 March 2024

Featured Image – “FUN TIMES” at CrossFit Algoa’s Friday Night Lights for Open Workout 24.3!!  


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) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min


Score = Load

Keep loading so that great form is maintained!




2) In Groups of 3 – AMRAP the following for 12 min:
AMRAP C2W HSPU – Athlete 2 and 3 start on C2W HSPU
4x 5m Sled Push (low bar), Sled Pull (Rope) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)- Ath 1
*Once Ath 1 has completed the Sled Push (low bar), Sled Pull he/she starts on the C2W HSPU and Ath 2 starts on the Sled


Score = Total Reps
1m = 1Rep
Note – Sled Push – low bar 1 way, standing Sled pull (no feet mvt)


Rx line – 25cm from wall by 76cm long
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 – 35kg,25kg/35kg,5kg ; C2W (90cm 2/3 abm)
Beg2 – PPU (51cm/Flr)
Beg3 – 35kg,15kg/35kg,0kg ; PPU (Flr/Flr 1 abm riser head)



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!


Leave a reply

Your email address will not be published. Required fields are marked *