CrossFit Algoa (Port Elizabeth) WOD – Tues, 23 April 2024

CrossFit Algoa (Port Elizabeth) WOD – Tues, 23 April 2024


Featured Image – Coach Marco on the Corporate Ironman event this past weekend! Well done Coach Marco!!


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) Practice:

A) Burpee Box Jump Over – Lateral Facing, 45 degrees and perpendicular!

B) Wall Balls


Score = For Quality




2) 2024 CrossFit Games Quarter Finals (ALL) – TEST 2

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs


Time cap: 20 minutes


Score = Time/TC plus 1 sec/rep missed

14-lb (6 kg) medicine ball, 9-foot target, 20-inch (51cm) box

20-lb (9 kg) medicine ball, 10-foot target, 24-inch (61cm) box



RX Individuals, 16-54 age-group divisions

14-lb (6 kg), 9-ft target, 20-inch (51cm) box

20-lb (9 kg), 10-ft target, 24-inch (61cm) box

RX 14-15, 55-59, 60-64, 65+ age-group divisions

10-lb (4 kg), 9-ft target, 20-inch (51cm) box

14-lb (6 kg), 10-ft target, 24-inch (61cm) box

Beg1 – WB (6.3/4.5kg, 10ft/9ft), BBSO (61/51cm)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 40 BBSO (41cm)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 30 BBSO (31cm)



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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