CrossFit Algoa (Port Elizabeth) WOD – Thurs, 6 June 2024

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 6 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) Repeat last week… progress from where you left off!

Practice – 20 min of:

HS Holds – wall and Freestanding

HS Walking


Beg2/3 …. Wall Walks progressions

Score = For Quality




2) Complete 21-18-15-12-9-6-3:

Toes to Bar

OHS (50kg/33kg)

HSW (m)


TC = 16 min


Score = Time/TC plus 1 sec/rep missed



Int1 – 18-15-12-9-6-3-1 T2B/HSW ; 45/30kg

Int2 – 15-12-9-6-3-1-1 T2B/HSW; 40/27kg

Int3 – 12-9-6-3-3-1-1 T2B/HSW or WW 5-4-3-2-1-1-1; 35/23kg

Beg1 – HLR;30/20kg; WW 5-4-3-2-1-1-1

Beg2 – HKR;25/15kg; 1-step WW 5-4-3-2-1-1-1

Beg3  – 1x HKR or Seated K2C;20/12kg; WormW 5-4-3-2-1-1-1



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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