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!


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

Dumbbell Hang Snatch Tekkers

Team WOD:
5 Rounds for Max Reps of:

1 Minute of Calorie Row, Ski or Assault Bike
1 Minute of Alternating DB Hang Snatches @ 15/22.5kg
1 Minute Rest

1 Minute of Calorie Row, Ski or Assault Bike
1 Minute of Double Unders
1 Minute Rest

* Scale WEIGHT as needed
* Scale DUs for Single Unders


Competitor WOD: 7:00pm – 8:00pm

For Time of:
10 Snatches @ 40/60kg
8 Snatches @ 50/70kg
6 Snatches @ 55/80kg
4 Snatches @ 60/85kg
2 Snatches @ 65/90kg

Time Cap = 7 Minutes

3 Minute Rest

For Time of:
10 Clean & Jerks @ 50/80kg
8 Clean & Jerks @ 60/90kg
6 Clean & Jerks @ 70/100kg
4 Clean & Jerks @ 75/110kg
2 Clean & Jerks @ 80/120kg

Time Cap = 7 Minutes

For Time of:
Row 60 Calories
50 Toes to Bar
40 Box Step Overs @ 20/24″ – 15/22.5kg x 2
30 Burpees to High Target
20 Overhead Squats @ 30/42.5kg
5 Rope Climbs

Time Cap = 14 Minutes


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