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”!

 

For today’s Team WOD we have another double Birthday Celebration! Big Happy Birthday from everyone at CrossFit Teesside to Paul “Rozza” Rowling who is turning 40 Years Old and also to Maggie Howe who is turning 60 Years Young!!!

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

Thruster Tekkers
DB Snatch Tekkers

Team WOD:
Minute AMRAP of:
40 Calorie Row, Ski or Assault Bike
60 Thrusters @ 30/42.5kg
40 Calorie Row, Ski or Assault Bike
60 Lateral Burpees
40 Calorie Row, Ski or Assault Bike
60 Alternating DB Snatches @ 15/22.5kg

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 10 Minutes Establish a Max of:
1 x Hang Snatch
1 x Snatch
(drop between reps)

b)
In 10 Minutes Establish:
Max Hang Clean & Jerk

c)
For Time of:
50 Toes to Bar
50ft Handstand Walk
25 Box Step Overs @ 20/24″ & 2 x 15/22.5kg
40 Handstand Push Ups
100ft DB Walking Lunge @ 2 x 15/22.5kg
25 Chest to Bar Pull Ups
30 Alternating Pistol Squats
50ft Handstand Walk
5 Rope Climbs

Time Cap = 22 Minutes

 

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