CrossFit Algoa (Port Elizabeth) WOD – Wed, 3 April 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 3 April 2024

Featured Image – Thando and Hannah “fist bumping” after a tough Open Workout @CrossFitAlgoa!!!!!


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


1) CFA/AFL 40:20 intervals
Work 1-40 sec, Rest 40-60 sec, for 4 Rnds – 4 min

CFA/AFL 40:20 intervals for Max Total Reps:

a) Power Cleans (60kg/40kg)

Rest 90 sec

b) Cross-Over Single Unders

Rest 90 sec

c) Wall Walks

Rest 90 sec

d) Toes to Bar/Rings

Rest 90 sec

e) Box Jump Overs (76cm/61cm)


Score = Total Reps

NB – Total Time 26 min with rests!


Int1 – 50/32kg
Int2 – 45/30kg
Int3 – 40/25kg, BJO (61/51cm)
Beg1 – 35/20kg, Half WW, HLR, BJO (61/51cm)
Beg2 – 30/20kg, 1-step WW, HKR, BSO (51cm)
Beg3 – 20/12kg, WormW, SU, HKR (x1) or Seated K2C, BSO (41cm)



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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