CrossFit Algoa (Port Elizabeth) WOD – Tues, 11 June 2024

CrossFit Algoa (Port Elizabeth) WOD – Tues, 11 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:

Kipping Pull-ups

Butterfly Kipping Pull-ups

Strict HSPU

*Load w Weight vest as needed


Score = For Quality




2) CrossFit Regionals 2017 – Event 1 (


For time, wearing a weight vest:

1,200-m run

Then, 12 rounds of:

  4 strict handstand push-ups

  8 chest-to-bar pull-ups

  12 squats


Men wear a 20-lb. (9.1kg) vest

Women wear a 14-lb. (6.3kg) vest


Time cap: 25 minutes


Score = Time/TC pus 1 sec/rep missed



L3 – WV (6.3/4.5kg)

Int1 – Same but no WV

Int2 – SHSPU 1/2abm, 6 C2B

Int3 – SHSPU 2/3abm, 5 C2B

Beg1 – 1km Run, PU (P/G); PPU (61/51cm)

Beg2 – 1km Run, RR (1.5/1m);PPU(51cm/Flr)

Beg3 – 1km Run, RR (1/0.5m), PPU(Flr/Kns 2x abm)



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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