CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 May 2024

Featured Image – @crossfitgames Age-Group Semi-Final start today… all the best to Owner and Head Coach @daveleveysa who competes over the next few days!… catch all the info at

(Image courtesy of CrossFit, Inc.)


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) 3 Push Press, 3 Push Jerk – E2nMon2nM 12 (75% of 1RM Push Press)


Score = Load


NB – Keep loading so that great form is maintained!




2) In pairs, each complete 10-9-8-7-6-5-4-3-2-1 FT of:

Synchro DB Snatches (22.5kg/15kg)

Synchro T2B

Synchro Waiter Suitcase Carry (7.62m) (22.5kg/15kg OH and 32kg/24kg Suitcase)


TC = 20 min

Score = Time/TC plus 1 sec/rep missed




Int3 – 20/12kg; 28/20kg

Beg1 -15/10kg; HLR; 24/16kg

Beg2 – 10/7kg; HKR; 16/12kg

Beg3 – 7.5/5kg; 1x HKR or Seated K2C; 12/8kg



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!


Leave a reply

Your email address will not be published. Required fields are marked *