CrossFit Algoa (Port Elizabeth) WOD – Thurs, 23 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 23 May 2024

Featured Image – Thuba working on his Bar muscle-ups, … and his Health and Fitness! 😉


If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE


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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) E2ndMon2ndM for 10 min (5 Rnds):

4 DB Walking Lunge – Farmers Carry (2x DB) (Build to Max Day)

Score = Max Load (2x DB old)

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

Use 75% of your Max Load here on the workout below




2) Complete 3 Rnds of the following FT:

400m Run
12 Muscle-ups

12 m DB walking lunge – Farmers Carry (45kg x2/30kg x2)

TC –  17 min

Score = Time/TC plus 1 sec/rep missed

1m = 1 Rep on lunges



L2 – 40kgx2/25kgx2; 10 MU

L4 – 35kgx2/22.5kgx2; 8 MU

Int1 – 35kgx2/22.5x2kg ; 6 MU

Int2 – 30kgx2/20x2kg ; 6 BMU (B/P)

Int3 – 22.5kgx215x2kg ; 6 BMU (P/G)

Beg1 – 20kgx2/15x2kg; 12 C2B PU (P/G), 12 B-Dips (B/P)

Beg2 – Run 300m; 15kgx2/10x2kg; 12 RR (1.5/1m), Seated P-Dips (str)

Beg3 – Run 250m; 10kgx2/7x2kg; 12 RR (1/0.5m), Seated P-Dips (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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