CrossFit Algoa (Port Elizabeth) WOD – Mon – 29 April 2024

CrossFit Algoa (Port Elizabeth) WOD – Mon – 29 April 2024

Featured Image – Alicia and Brad in the foreground and Jacques-Robin and Kylie in the background … all working hard on the Clean and Jerk AMRAP ladder for the CrossFit Games Quarters 2024!


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:

SU Crossovers

DU Crossovers


Burpee Muscle-ups / Burpee Pull-ups


Score = For Quality



See scaled options below




2) AMRAP 20:

20 DU Crossovers

20 SU Crossovers

20 DU

30x 7,62m Shuttle Runs

8 Burpee Muscle-Ups 


Score = Total Reps



Int1 – 15 DU CO, 20 DU; 8 Bps plus 7 BMU (B/P)

Int2 – 12 DU CO, 16 DU; 8 Bps plus 6 BMU (P/G)

Int3 – 10 DU CO, 12 DU; 8 Bps plus 4 BMU (P/G)

Beg1 – 30 SU CO, 30 SU; 8 Bp PU (wrist)

Beg2 – 20 SU CO, 25 SU; 8 Bp PU (mid-forearm)

Beg3 – 10 SU CO, 25 SU; 5 Bp plus 10 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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