CrossFit Algoa (Port Elizabeth) WOD – Wed, 27 March 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 27 March 2024

Featured Image – Jayde on DB Snatches on Open Workoput 24.1!


If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE


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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


1) AMRAP 10 min:
30 sec Freestanding Handstand Holding (inside Square 1.21m x 1.21m)
20 m HSW
50 Opposite Shoulder Taps
10 Strict Pull-ups

Score = Total Reps

(NB – inside Square 1.21m x 1.21m)


Int1 – Same; 30 Opp Sh Taps; 8 S-PU
Int2 – 16m HSW; 30 Opp Sh Taps at Wall; 6 S-PU
Int3 – At wall HS Hold; 14m HSW or 7 WW; 30 Weight shifts at wall; 5 S-PU
Beg1 – Reverse Wall Walk Hold; 7 Half WW; 30 opp Sh taps (Half WW pos); 10 S-PU (P/G)
Beg2 – Piked Hold (61cm); 7 1-step WW; 30 Opp sh taps (piked pos 61/51cm); RR (0.5/1m)
Beg3 – Piked Hold (51cm); 7 WWalk; 30 Opp sh taps (Feet on flr); ; RR (0/0.5m)



2) 40:20 Intervals (4 Rnds) – AMRAP 4 min each:
Airbike (cal) or Row C2 (cal)
Rest 1 min
Shuttle Run (15.24m – 2x 7.62m)
Rest 1 min
Rest 1 min
Target Burpees (15.24cm)


Score = Reps (24 min)


1m = 1 rep
1 rep is 1x 7.62m length
Beg1 – SU
Beg2 – SU
Beg3 – SU



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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