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

Team WOD:
10 Rounds for Max Reps of:

90 Second AMRAP of:
Calorie Row, Ski or Assault Bike

Immediately into:

90 Second AMRAP of:
7 Toes to Bar
7 Burpees

1 Minute Rest

* Scale T2B for Hanging Knee Raises or Ab-Mat Sit Ups


Competitor WOD: 7:00pm – 8:00pm

5 Rounds:

1st Minute = 1 x Heavy Clean & Jerk
2nd Minute = 30 Seconds of Muscle Ups
3rd Minute = 45 Seconds of DB Burpee Box Step Overs @ 15.22.5kg
4th Minute = 1 Minute of Calorie Row
5th Minute = Rest


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