CrossFit Algoa (Port Elizabeth) WOD – Thurs, 30 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 30 May 2024

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!


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) Practice – 20 min of:

HS Holds – wall and Freestanding

HS Walking


Beg2/3 …. Wall Walks progressions


Score = For Quality

Coaches – ensure only those safe to go upside down do so… ensure spotting done for safety!




2) CFG 24 SEMIS Individual – Event 4


For time:

400-meter row
29.2m – 96-foot handstand walk
600-meter row
36.5m – 120-foot handstand walk
800-meter row
21.9m – 72-foot handstand walk 


TC – 13 min


Score = Time/TC plus 1 sec rep missed

Row sub Rnds – 52 – 78 – 104 SDHP (20/12kg)



96 ft – 8x 3.65m lengths

120 ft – 10x 3.65m lengths

72 ft – 6x 3.65m lengths



Row sub Rnds – 52 – 78 – 104 SDHP (20/12kg)

Int1 – 25m(7x)-32.8m(9x)-18.25m(5x)

Int2 – 21.9m(6x)-29.2m(8x)-14.6m(4x)

Int3 – 18.25m(5x)-25.55m(7x)-10.95m(3x) or WW 6-8-4

Beg1 – 16/10kg; WW 6-8-4

Beg2 – 12/8kg; 1-step WW 6-8-4

Beg3  – 8/5kg; WormW 6-8-4



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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