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”!


Today’s Team WOD is a Birthday WOD for Dave Hill a.k.a “The Caveman”. Happy Birthday from all at CrossFit Teesside!!!

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


Barbell Tekkers “Bear Complex”

Team WOD:
20 Minute AMRAP of:
“Bear Complex”
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press
@ 42.5/60kg

In this Team WOD partners will switch back and forth every 2 Minutes.

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

In 12 Minutes Establish a Max of:
2 x Snatch
(drop from the top)

In 12 Minutes Establish a Max of:
1 x Clean
(drop from the top)
1 x Clean & Jerk

5 Rounds for Time of:
7 Squat Cleans @ 55/75kg
7 Shoulder to Overhead @ 55/75kg
7 Burpee Chest to Bar Pull Ups

Rest 2 Minutes Between Rounds

Ideally, use a Pull Up bar that is 6″ above your max reach when standing.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.
He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.


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