CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 April 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 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)  

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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) Practice:

HSPU / Strict HSPU / C2W HSPU / Muscle-Ups


Score = For Quality




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


For time:

3 rounds:

10 handstand push-ups 20 toes-to-bars

2 rounds:

10 strict handstand push-ups 5 rope climbs, 15 feet

1 round:

10 chest-to-wall handstand push-ups 20 muscle-ups


Time cap: 15 minutes


Score = Time/TC plus 1 sec/rep missed



Individuals, 14-15, 16-54 age-group divisions

As above

55-59 age-group div (Level4)

3 Rnds:HSPU, T2B

2 Rnds: HSPU, RC (12 feet)

1 Rnds: SHSPU + 2-inch riser, MU

60-64, 65+ age-group div (Int1)

3 Rnds: HSPU + 2-inch riser, T2B

2 Rnds: HSPU + 2-inch riser, RC (12 feet)

1 Rnds: SHSPU 2-inch riser, C2B PU

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

T2(level 3) – C2W RX

T1(level 4) – see above

Int1 – see above

Int2 – 4x RC (12Ft), C2W (1/2 abm a 50cm), BMU (B/P)

Int3 -4x 2-Pulls RC, 2/3 Abm; C2W (2/3 abm at 50 cm), BMU (B/P)

Beg1 – PPU (61/51cm); C2W (90cm 2/3 abm), 8 R-Pulls ly2stand (straight) or 24 Leg ass. Rope PU, C2B PU (P/G)

Beg2 – PPU (51cm/Flr for all pressing), 8 R-Pulls ly2stand (but hips, legs str), RR (1.5/1m)

Beg3 – PPU (Flr/Flr 1 abm riser head for all pressing), 8 R-Pulls ly2stand (kns/hips bnt), RR (1/0.5m)



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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