CrossFit Algoa (Port Elizabeth) WOD – Mon, 6 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Mon, 6 May 2024

Featured Image – Keri looking strong on her CrossFit Games Quarter Final Testing!!


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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


If you completed this yesterday… you will be completing any other appropriate WOD missed this week!


1) Mixed Tabata of the following for 5 Rnds (7.5 min)

1st 20s – DU Crossovers

2nd 20s – SU Crossovers

3rd 20s – DU


Score = Total Reps



Beg1 – SU CO, SU, SU CO

Beg2 – SU CO, SU, SU CO

Beg3 – SU CO, SU, SU CO




2) Complete the following FT…

2 Rounds of:

20x 7,62m S/Run

20 Pull-ups

2 Rounds of:

15x 7,62m S/Run

15 C2B Pull-ups

2 Rounds of:

10x 7,62m S/Run

10 Bar Muscle-ups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed



Int1 – 18 PU-13 C2B- 5 BMU

Int2 – 16 PU-11 C2B- 6 BMU (B/P)

Int3 – 14 PU- 8 C2B- 6 BMU (P/G)

Beg1 – 20 PU (P/G)-15 C2B (P/G)-10 C2B (P/G)

Beg2 – RR (0,5/1m)-RR (1/0,5m)-RR (1,5/1m)

Beg3 – RR (0/0.5m)-RR (0.5/1m)-RR (1/1.5m)



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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