CrossFit Algoa (Port Elizabeth) WOD – Fri, 10 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Fri, 10 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)  Clean (squat) and Jerk (STOH) 1 – EMOM  12 (Build to a Max Day)


Score = Load

Keep loading so that great form is maintained

Use 50% of your Max Day on the HERO WOD below




2) HERO WOD – The Lyon

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

5 RFT of:

7 x Clean (Squat) W:(M:75.00kg/F:52.00kg)

7 x STOH W:(M:75.00kg/F:52.00kg)

7 x Burpee Chest to Bar Pull-ups


TC – 25 min 


Score = Time/TC plus 1 sec/rep missed

NB Coaches//Members please ignore COVID home based options included in the LITE options below!



RX Bp C2B PU sub – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 25/15kg or 10 on BB Loadings PLUS 7 Bps 

RX – 15 Reps Single-arm (DB/KB/B-Pack) or light BB (25kg/15kg) ; Int1 – 62/43kg; 22.5/15kg; 6 BP C2B PU/BOR 

Int2 -60/42kg; 22.5/15kg; 5 BP C2B PU/BOR 

Int3 – 53/35kg; 20/12kg; 7 BP PU/BOR 

Beg1 – 45/30kg; 15/10kg; 7 C2B PU (P/G)/BOR PLUS 7 Bps 

Beg2 – 38/25kg; 12/8kg; 10 RR (1.5m/1m)/BOR PLUS 7 Bps 

Beg3 – 30/20kg; 8/5kg; 10 RR (1m/0.5m)/BOR PLUS 7 Bps



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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