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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

 

We would like to say farwell to two of our members Felicity and her boyfriend Liam who are sadly leaving us as they are moving down south! Felicity has been a regular in the 7am class for a long long time, and although Liam only joined us in December, he has thrown himself in at the deep end by completing all of the “12 Days of Christmas” and has made huge improvements in the short time he has been with us. We hope that you will find a good Box to train at so that you can continue your CrossFit, and wish you good luck for the future!

 

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Power Clean Tekkers

WOD:
a)
14 Minute Ladder of:
2 Strict Pull Ups
2 Power Cleans @ 42.5/60kg
2 Burpees
2 Strict Pull Ups
4 Power Cleans @ 42.5/60kg
4 Burpees
2
6
6… Continue as far as possible

* One person Ladders, while the other Runs 1 Mile!

2 Minute Rest

b)
14 Minute Ladder of:
2 Strict Pull Ups
2 Power Cleans @ 42.5/60kg
2 Burpees
2 Strict Pull Ups
4 Power Cleans @ 42.5/60kg
4 Burpees
2
6
6… Continue as far as possible

* One person Ladders, while the other Runs 1 Mile!

* Scale STRICT PUs for Band Assistsed PUs or Ring Rows
* Scale WEIGHT & DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
8 Minutes to Establish:
2 Rep Max Snatch

b)
8 Minutes to Establish:
2 Rep Max Clean & Jerk

c)
3 Rounds for Max Reps of:

In 90 Seconds:
7/10 Assault Bike Calories
3 Muscle Ups
In remaining time AMRAP:
Snatches @ 42.5/60kg

Rest 30 Seconds

In 90 Seconds:
7/10 Assault Bike Calories
5 Chest to Bar Pull Ups
In remaining time AMRAP:
Snatches @ 42.5/60kg

Rest 30 Seconds

In 90 Seconds:
7/10 Assault Bike Calories
7 Toes to Bar
In remaining time AMRAP:
Snatch @ 42.5/60kg

Rest 30 Seconds

* Extra 1 Minute Rest before next Round
* In Round 2, replace Snatches with Clean & Jerks @ 70kg
* In Round 3, replace Clean & Jerks with Burpees to High Jump & Touch

 

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