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 500m
Ski 500m
Stretch & Mobilise

Team WOD:
30 Minute AMRAP of:
5 Pull Ups
10 Press Ups
15 Air Squats

One Person AMRAP’s the above, while the other:

AMRAP’s Calorie Row, Ski or Assault Bike

Switch with your Partner every 3 Minutes.

* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows
* Scale Press Ups to Knees


Competitor WOD: 7:00pm – 8:00pm:

In 12 Minutes Establish a Max of:
1 x Snatch
1 x Hang Snatch

In 12 Minutes Establish a Max of:
1 x Clean
1 x Hang Clean
1 x Jerk

4 Rounds for Max Reps of:

2 Minute AMRAP of:
2 Muscle Ups
4 Toes to Bar
6 Alternating Pistol Squats

immediately into:

2 Minute AMRAP of:
Calorie Row


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