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 we have a double whammy Birthday Team WOD in store! Happy Birthday to both Kieran & John Lightfoot who turn 31 years old! We hope that you enjoy your Birthday WOD!


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

Team WOD:
31 Minute AMRAP of:
31 Calorie Row, Ski or Assault Bike
31 Wallballs @ 6/9kg
31 Ab-Mat Sit Ups
31 Kettlebell Swings @ 16/24kg

* this WOD will be broken down into 30 Second On, 30 Second Off intervals with your Partner
* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

In 10 Minutes Establish a Max of:
1 x Hang Power Snatch
1 x Hang Snatch

In 10 Minutes Establish a Max of:
1 x Hang Power Clean
1 x Hang Squat Clean
1 x Jerk

For Time of:
9 Deadlifts @ 40/60kg
9 Hang Power Cleans @ 40/60kg
9 Shoulder to Overheads @ 40/60kg
9 Bar Muscle Ups
7 Deadlifts @ 50/70kg
7 Hang Power Cleans @ 50/70kg
7 Shoulder to Overheads @ 50/70kg
7 Bar Muscle Ups
5 Deadlifts @ 60/80kg
5 Hang Power Cleans @ 60/80kg
5 Shoulder to Overheads @ 60/80kg
5 Bar Muscle Ups
3 Deadlifts @ 70/90kg
3 Hang Power Cleans @ 70/90kg
3 Shoulder to Overheads @ 70/90kg
3 Bar Muscle Ups
1 Deadlifts @ 80/100kg
1 Hang Power Cleans @ 80/100kg
1 Shoulder to Overheads @ 80/100kg
1 Bar Muscle Up

Time Cap = 12 Minutes


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