CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 May 2024

Featured Image – Camera men, Don and Okkert, posing for pics while Dave, Eva and “the real cameraman” Nic, work hard on Event 1 for the @CrossFitGames Age Group Semi’s!;) A big thank you to everyone who helped and supported Dave in training and his CrossFit Games competing so far this year! Catch all the results 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) Choose 2 of the following that you are most weak at to practice…

DU / C2B PU or PU / BJ / S-HSPU


Score = For Quality




2) CFG 24 SEMIS Age Group – Event 2



As many rounds and reps as possible in 20 minutes of:

50 double-unders

10 chest-to-bar pull-ups

10 box jumps (76cm/61cm)

10 strict handstand push-ups


Score = Total Reps


LITE and Age Group V:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

16-54 divisions

F-61cm / M-76cm box

14-15, 55-59 divisions

F-51cm/ M-61cm box

60-64, 65+ divisions (Int2)

F-chin-over-bar PU, kipping HSPU, 51cm Box

M-chin-over-bar PU, kipping HSPU, 61cm Box

Int1 – same but 1/2 Abm S-HSPU

Int2 – same but 2//3 Abm S-HSPU

T2(level3) – 7 C2B, 7 S-HSPU, 7 (76/61cm)

Beg1 – 50 SU, PU (P/G), B/Step-Up (61/51cm), PPU (61/51cm)

Beg2 – 40 SU, RR (1/0.5m), B/Step-Up (61/51cm), PPU (51/Kns 2x abm)

Beg3 – 30 SU, RR (0.5/0m), PPU (Flr/kns 2 ab)



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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