CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 May 2024

Featured Image – Michelle on Front Squats while Shaun gets ready to do his Muscle-ups! Craig and Stuart prepping for theirs!!


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) EMOM 10 min (5 Rnds each):

Min 1 – Power Clean (Build to Max Day)

Min 2 – Thruster (Build to Max Day)


Score = Max Load (PC plus Thr)

NB – Keep loading so that great form and position is maintained!

or the workout below… use 55-60% of your Thruster Max Day




2) CFG 24 SEMIS Age Group – Event 4




For time:

30 cleans

30 toes-to-bars

30 thrusters

BB – F-75 lb (34 kg)/M-115 lb (52 kg)


TC = 10 min

Score = Time/TC plus 1 sec/rep missed


LITE and Age Group V:

16-59 div:

F-75 lb (34 kg)/M-115 lb (52 kg)


14-15, 60-64, 65+ div (Int3):

M-55 lb (25 kg)/F-75 lb (34 kg)


Int1 -45/29kg

Int2 -40/25kg

Int3 – 34/25kg

Beg1 – 35/25kg; HLR

Beg2 – 30/20; HKR

Beg3 – 25/15kg; 1x HKR or Seated K2C



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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