CrossFit Algoa (Port Elizabeth) WOD – Fri, 7 June 2024

CrossFit Algoa (Port Elizabeth) WOD – Fri, 7 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) Practice Rope Climbing – Legless and Leg Assisted


Score = For Quality




2) CrossFit Regionals 2017 – Event 3 (

For time:

100-ft. (30.48m) dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. (4.57m) rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. (30.48m) dumbbell overhead walking lunge


Men use an 80-lb. (36kg) dumbbell and 30-lb. (13.6kg) ball.

Women use a 55-lb. (25kg) dumbbell and 20-lb. (9.1kg) ball.

Time cap: 16 minutes (Extended class TC 25 min)

Score = Time/TC pus 1 sec/rep missed

NB – Record Benchmark Score at 16 min TC



NB – RX is short rope… so legless to 3.6m, then leg assisted

Int1 – 4.57m RC; 32/25kg; 90 DU

Int2 – 4.57m RC; 30/22.5kg; 80 DU

Int3 – 4.1m RC; 28/20kg; 70 DU

Beg1 – WB (6.3/4.5kg, 10ft/9ft); 20/15kg; 30 Ly2Stand RPulls (str); 100 SU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 15/10kg; 30 Ly2Stand RPulls (str legs, hips bnd); 90 SU

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 10/7kg; 30 Ly2Stand RPulls (bent hips/kns); 80 SU



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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