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 and 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:
Partner Hill Sprints
Stretch & Mobilise

Thruster Tekkers

Team WOD:
20 Minute AMRAP of:
12 Thrusters @ 30/42.5kg
12 Lateral Burpees
1 x Hill Sprint

* Partners will take it in turn to complete 1 Full Round of the AMRAP at a time. While Partner 1 is completing their Round, Partner 2 is resting until they switch over.

* Scale WEIGHT as needed (Comfortable Weight, ideally Thrusters will remain unbroken)


Competitor WOD: 7:00pm – 8:00pm

In 60 Seconds:
Sprint 100m
In remaining time complete:
1 x Snatch

Rest 1 Minute

x 5

In 60 Seconds:
Sprint 100m
In remaining time complete:
1 x Clean

Rest 1 Minute

x 5

For Time of:
20 Ring Muscle Ups
15 Power Snatches @ 42.5/60kg
30 Over Box Jumps @ 24/30″
15 Power Cleans @ 60/85kg
40 Wallballs @ 6/9kg
5 Rope Climbs
50 Alternating DB Snatches @ 15/22.5kg
15 Front Squats @ 70/100kg
60 Double Unders
1 x Hill Sprint with 20kg Plate

Time Cap = 25 Minutes


Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>