CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 May 2024

Featured Image – Hilde (right) and Eileen working on their Clean and Jerk, and their “Health”!!!!!


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…

Legless Rope Climb from sitting



Score = For Quality




2) In Groups of 4 complete3 Rnds for Max Reps:

Min 1 – 1 Rnd Airbike next Rnd Jumping Alt. Lunges
Min 2 – Legless rope climb (4.57m) – from sitting
Min 3 – Box jump-overs (76cm/61cm)
Min 4 – Rowing (cal) or SDHP (20kg/12kg)

Min 5 – HSW (m)


Score = Total Reps



Int1 – LL-RC (seated) 2m

Int2 – LL-Rope PU (seated) 6

Int3 – LL-Rope PU (seated) 4; 61/51cm

Beg1 – Step lunge (alt); R-Pulls – Stand to Lying (str); 61/51cm; 16/10kg; 1/2 WW

Beg2 – R-Pulls – Stand to Lying (bnt hips); BSO 61/51cm; 12/8kg; 1-step WW

Beg3  – Static Lunge (5/side); R-Pulls – Stand to Lying (bnt hips/kns); BSO 51/41cm; 8/5kg; WormW



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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