CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 May 2024

Featured Image – Wayne working on his “favourite movement” – Snatches 😉


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 Muscle-ups…

Rings or Bar Bar OR C2B PU (Banded) and Dips (banded)


Score = For Quality




2) CFG 24 SEMIS Age Group – Event 3



For time: 3-6-9-12 reps of:

Front squats (83kg/56kg)



TC = 15 min


Score = Time/TC plus 1 sec/rep missed


LITE and Age Group V:

16-54 div:


14-15 div:

F-75 lb (34 kg)/M-125 lb (56 kg)

55-59 div:

F-105 lb (47 kg)/M-155 lb (70 kg)

60-64, 65+ div:

F-75 lb (34 kg)/M-125 lb (56 kg),Rnds of 3-6-9 = C2B PU, Rnd of 12 = muscle-ups

Int1 – 70/47kg;  1-3-6-9 MU

Int2 – 65/43kg; 1-3-6-9 B-MU (B/P)

Int3 – 60/40kg; 1-3-6-9 B-MU (P/G) or as for 60-64 yrs but w 12 B-MU (P/G)

Beg1 – 55/35kg; 3-6-9-12 C2B PU (P/G), Dips (B/P)

Beg2 – 45/25kg; 3-6-9-12 RR (1.5/1m),Seated P/Disp (str)

Beg3 – 7.5/5kg; 3-6-9-12 RR (1/0.5m), Seated P/Disp (bnt)



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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