For those of you who are unfamiliar with how things work on a Friday, today there are two sessions on offer. All Classes apart from the 7:00pm – 8:00pm class are ran as a “Team WOD”. This involves being paired up with one of your fellow CrossFit Teessiders and working together to complete the WOD. Team WOD’s are great as you are guaranteed to push yourself to the max in order to do well for your partner!  The 7:00pm – 8:00pm Class is Competitor WOD. This Coached session is designed for our CrossFitters who are ready to introduce some advanced movements are loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!

 

Warm Up:
Row, Ski or A-Bike:
30 Seconds On
30 Seconds Off
x 5

Barbell Tekkers

Team WOD:
10 Rounds for Max Reps of:
30 Seconds of Front Rack Lunges @ 42.5/60kg
30 Seconds Rest
30 Seconds of Shoulder to Overhead @ 42.5/60kg
30 Seconds Rest
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
15 Minutes to Establish:
1 Rep Max Overhead Squat

b)
5 Rounds for Max Reps of:
30 Seconds of Ring Muscle Ups
30 Seconds Rest
30 Seconds of Power Snatches @ 42.5/60kg
30 Seconds Rest
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Calorie Row
30 Seconds Rest
30 Seconds of Calorie Assault Bike
30 Seconds Rest

 

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>