CrossFit Algoa (Port Elizabeth) WOD – Mon, 8 April 2024

CrossFit Algoa (Port Elizabeth) WOD – Mon, 8 April 2024

Featured Image – 8:30 am Class on our SPICY CFA/AFL Benchmark “Fran-Kalsu”… a combo of 2 CrossFit Benchmarks!!


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) Tabata (4 min) Freestanding Handstand Hold – remain inside a square 4-by-4-ft (1.219×1.219m)


Score = Total Holding Time

(NB – inside Square 1.21m x 1.21m)


Int1/2 – Same
Int3 – At wall HS Hold
Beg1 – Reverse Wall Walk Hold
Beg2 – Piked Hold (61cm)
Beg3 – Piked Hold (51cm)




2) HALF-MURPH (50%)

FT with Weight Vest (9.1/6.3kg):
Run 800m
50 Pull-ups
100 Pushups
150 Air-Squats
Run 800km


TC – 25 min

Score = Time/TC plus 1 sec/rep missed


Int1 – Same
Int2 – 6.3kg/4.5kg
Int3 – No Weight vest
Beg1 – 45 PU (G/P), 80(ts)/80(kns up,ts dwn), 140 AS
Beg2 – 600m Runs, 45 RR (1/0.5cm), 70 PU (kns up, ts dwn)/70 PU (k), 105 AS
Beg3 – 500m Runs, 45 RR (0.5/0m), 55 PU (k), 80 AS



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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