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 1000m
Stretch & Mobilise

Dumbbell Snatch Tekkers

Team WOD:
2 Rounds for Max Reps of:

20 Seconds of Alternating DB Snatches @ 15/22.5kg
20 Seconds Rest
x 6

1 Minute Rest

20 Seconds of Over Box Jumps @ 20/24″
20 Seconds Rest
x 6

1 Minute Rest

20 Seconds of Burpees
20 Seconds Rest
x 6

1 Minute Rest

* Scale WEIGHT & HEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

In 6 Minutes Establish:
1 Rep Max Cluster

5 Rounds for Max Weight & Distance of:
In 30 Seconds = 1 x Snatch (you decide weight)
In 30 Seconds = Max Handstand Walk (scored in 6ft increments)
In 1 Minute = Rest & Increase Weight (weight can only stay the same or be increased)

Score is Total Weight lifted + Total Handstand Walk Distance

3 Rounds for Max Reps of:
40 Seconds of Rope Climbs
40 Seconds of Alternating DB Snatches @ 15/22.5kg
40 Seconds of Burpee Over Box Jumps @ 24/30″
40 Seconds Rest

Score is Total Rope Climbs x Total combined Snatches & Burpee Over Box Jumps.


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