CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 June 2024

CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 June 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) Hang Power Clean and Push Jerk – EMOM 10 min (Build to Max Day)


Score = Load



Keep loading so that great form is maintained



2) Complete 10 Rnds of the following FT:

4 Muscle-ups

6 Burpee BJO (76cm/61cm)

8 DB Hang Clean and Jerk (22.5kgx2/15kgx2)


TC = 20 min


Score = Time/TC plus 1 sec/rep missed



L4 – 3 MU

Int1 – 4 BMU

Int2 – 4 BMU (B/P)

Int3 – 3 BMU (P/G); 20kgx2/15x2kg; BBJO (61/51cm)

Beg1 – 8 C2B PU (P/G); 15kgx2/10x2kg; BBSO (61/51cm)

Beg2 – 15 RR (1.5/1m); 10kgx2/7x2kg; BBSO (51/41cm)

Beg3 – 15 RR (1/0.5m); 7.5kgx2/5x2kg; BBSO (41/30cm)



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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