CrossFit Algoa (Port Elizabeth) WOD – Tues, 4 June 2024

CrossFit Algoa (Port Elizabeth) WOD – Tues, 4 June 2024

Featured Image – Repost from @crossfitgames …
Let’s celebrate! 🥳

Gemma Rader and Ruan Potgieter have won the Africa Semifinal and will make their first individual CrossFit Games appearance.

Congratulations to the podium finishers and ALL of the competitors at the @renegadegames!

Top 3 Men
1. @ruanpotgieter 🇿🇦 558 pts

2. @joshkernot 🇿🇦 498 pts
3. @dazurnamer 🇿🇦 483 pts

Top 3 Women
1. @gemmarader 🇿🇦 561  pts

2. @christinalivaditakis 🇿🇼 555 pts
3. @gilmarireynekemunro 🇿🇦 534 pts

#CrossFit #CrossFitSemifinals #Watch24SF #CrossFitGames (Image courtesy of CrossFit Inc.)


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) Complete 5 Rnds of the following (10 min):

Min 1 – Front Squat 2 (Counts sets >80% 1RM)

Min 2 – Strict HSPU RM

Score = Load (Note Reps on HSPU)

RM – 1 max attempt



Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (61/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Flr/Kns 2x abm)




2) Complete the following FT:

6-5-4-3-2-1 Hang Clean (squat) (85kg/55kg)

60-50-40-30-20-10 DU


TC = 10 min


Score = Time/TC plus 1 sec/rep missed



Rx – 84/55kg

L1 – 80 /52kg

L2 – 76 /49kg

L3 – 74 /48kg

L4 – 71 /46kg

Int1 – 67 /44kg; 55-45-35-25-15-5

Int2 – 63 /41 kg; 50-40-30-20-10-5

Int3 – 59 /38kg; 45-35-25-15-5-5

Beg1 – 50/33kg; SU Rx values

Beg2 – 42/27kg; SU 55-45-35-25-15-5

Beg3 – 34/22kg; SU 50-40-30-20-10-5



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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