CrossFit Algoa (Port Elizabeth) WOD – Fri, 24 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Fri, 24 May 2024

Featured Image – How is your Exercise Prescription going? Achieving results? 


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)  Snatch (squat) – EMOM 10 min (Build to a Max Day)


Score = Load

NB – Keep loading so that great form is maintained

Use your 1 RM below or add 5% on your Max Day and then use the %’s below for the loading on the next met con today!




2) SNATCH LADDER – Event 1 Regionals 2016 Reebok CrossFit Games 10-8-6-4-2 FT)

CFG 24 SEMIS IND – Event 5


For time:

10 squat snatches by 2:00 (84kg/61kg)
8 squat snatches by 4:00 (93kg/66kg)
6 squat snatches by 6:00 (102kg/70kg)
4 squat snatches by 8:00 (111kg/75kg)
2 squat snatches by 11:00 (120kg/79kg)


TC – 11 min

Score = Time/TC plus 1 sec/rep missed



Time Caps – 10 by 2:00  ;   8 by 4:00   ;   6 by 6:00   ;    4 by 8:00   ;    2 by 11:00

Level 1 – 90% of RX

Int1 – 80% of RX

Int2 – 70% of RX

Int3 – 60% of RX   

Beg1 – 50% of RX   

Beg2 – 40% of RX



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!


Leave a reply

Your email address will not be published. Required fields are marked *