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:
Run 800m
Stretch & Mobilise

OH Squat Tekkers

Team WOD:

20 minute AMRAP in pairs of:

  • 15 Overhead Squats @ 30kg/42.5kg
  • 12/15 Calorie ski/bike/row

One partner rest’s whilst the other works, you must complete one full round each.

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

0-15 minutes

  • 30 T2B
  • 10 DB Push Press 15kg/22.5kg
  • 30m Handstand Walk
  • 20 T2B
  • 10 DB Push Press 15kg/22.5kg
  • 20m Handstand Walk
  • 10 T2B
  • 10 DB Push Press 15kg/22.5kg
  • 10m Handstand Walk

15 – 35 minutes

  • 30 Calorie Row
  • 15 Squat Snatches 40kg/60kg
  • 24 Calorie Row
  • 12 Squat Snatches 45kg/65kg
  • 18 Calorie Row
  • 9 Squat Snatches 50kg/70kg
  • 12 Calorie Row
  • 6 Squat Snatches 55kg/75kg
  • 6 Calorie Row
  • 3 Squat Snatches 60kg/80kg
  • 3 Calorie Row (time to here is score 1)
  • Max weight Squat Snatch in remaining time (weight lifted here, if any is score 2)






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