CrossFit Algoa (Port Elizabeth) WOD – Thurs, 9 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 9 May 2024

Featured Image – @crossfitgames Age-Group Semi-Final are underway … 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)  

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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 Rope Climbing


Score = For Quality




2) Complete the following in groups of 3 AMRAP for 3 Rnds (18 min):

Min 1-2: AMRAP Rope Climbs (4,5m)

Min 3-4: AMRAP 7.62m Forward Sled Push (low bar 1 way, high bar return) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)

Min 5-6: AMRAP 7.62m Shuttle Run


Score = Total Reps

1 m = 1 Rep (sled)…. 8 Reps per length

S/Run – 1 length is 1 Rep

Note – Sled Push – low bar 1 way, high bar other!



Int2 – RC – 3.7m

Int3 – RC – 2 pulls/climb

Beg1 – Rope Pulls – Stand to Lying (str); 35kg,25kg/35kg,5kg

Beg2 – Rope Pulls – Stand to Lying (bnt hips); 35kg,25kg/35kg,5kg

Beg3 – Rope Pulls – Stand to Lying (bnt hips/kns); 35kg,15kg/35kg,0kg   



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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