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”!

 

Today’s Team WOD is a belated Birthday Team WOD for Ellie who turned 45 on Monday! Happy Birthday Ellie from everyone at CrossFit Teesside!

Team WOD:
For Max Reps of:

45 Seconds of Calorie Row
15 Seconds Rest
45 Seconds of Ab-Mat Sit Ups
15 Seconds Rest
x 5

1 Minute Rest

45 Seconds of Shuttle Sprint
15 Seconds Rest
45 Seconds of Kettlebell Swings @ 16/24kg
15 Seconds Rest
x 5

1 Minute Rest

45 Seconds of Calorie Ski Erg
15 Seconds Rest
45 Seconds of Alternating Lunges
15 Seconds Rest
x 5

1 Minute Rest

45 Seconds of Calorie Assault Bike
15 Seconds Rest
45 Seconds of Burpees
15 Seconds Rest
x 5

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
For Time of:
5 Squat Snatches @ 45/70kg
4 Squat Snatches @ 50/75kg
3 Squat Snatches @ 55/80kg
2 Squat Snatches @ 60/85kg
1 Squat Snatch @ 65/90kg

Time Cap = 5 Minutes

3 Minutes Rest After Time Cap

b)
For Time of:
5 Power Clean & Push Jerk @ 50/80kg
4 Power Clean & Push Jerk @ 55/85kg
3 Power Clean & Push Jerk @ 60/90kg
2 Power Clean & Push Jerk @ 65/95kg
1 Power Clean & Push Jerk @ 70/100kg

Time Cap = 5 Minutes

3 Minutes Rest After Time Cap

c)
For Time of:
Run 400m
100ft Handstand Walk
Run 200m
50 Alternating Pistol Squats
Run 200m
75 Burpees to Target (Female = High Bar/Male = Wallball Target)

b)

 

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Your email address will not be published.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>