Warm Up:
Row 500m
Ski 500m
Stretch & Mobilise

Toes to Bar Tekkers

WOD:
5 Rounds for Max Reps of:
30 Seconds of Toes to Bar
30 Seconds Rest
30 Seconds of Over Box Jumps @ 20/24″
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest

* Scale T2B for Hanging Knee Raises
* Scale HEIGHT as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

Front Squat Tekkers

WOD:
For Time of:
Run 800m
21 Front Squats @ 50/70kg
Run 800m
15 Front Squats @ 50/70kg
Run 800m
9 Front Squats @ 50/70kg

* Scale DISTANCE & WEIGHT as needed

 

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”!

 

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

Movement Demos & Practice

Team WOD:
2 Rounds for Max Reps of:

40 Seconds of Calorie Row, Ski or Assault Bike
40 Seconds Rest
40 Seconds of Wallballs @ 6/9kg
40 Seconds Rest
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest
30 Seconds of Wallballs @ 6/9kg
30 Seconds Rest
20 Seconds of Calorie Row, Ski or Assault Bike
20 Seconds Rest
20 Seconds of Wallballs @ 6/9kg
20 Seconds Rest

1 Minute Rest Between Stations

40 Seconds of Calorie Row, Ski or Assault Bike
40 Seconds Rest
40 Seconds of Kettlebell Swings @ 16/24kg
40 Seconds Rest
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest
30 Seconds of Kettlebell Swings @ 16/24kg
30 Seconds Rest
20 Seconds of Calorie Row, Ski or Assault Bike
20 Seconds Rest
20 Seconds of Kettlebell Swings @ 16/24kg
20 Seconds Rest

1 Minute Rest Between Stations

40 Seconds of Calorie Row, Ski or Assault Bike
40 Seconds Rest
40 Seconds of Overhead Plate Lunges @ 15/20kg
40 Seconds Rest
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest
30 Seconds of Overhead Plate Lunges @ 15/20kg
30 Seconds Rest
20 Seconds of Calorie Row, Ski or Assault Bike
20 Seconds Rest
20 Seconds of Overhead Plate Lunges @ 15/20kg
20 Seconds Rest

1 Minute Rest Between Stations

* Scale WEIGHTs as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
3 x Snatch: Every 2 Minutes x 5 (10 Minutes)
(set of 3 must be finished within 30 seconds)
(remaining 90 seconds is time for increasing Weight and Rest)

b)
2 x Clean & Jerk: Every 2 Minutes x 5 (10 Minutes)
(set of 2 must be finished within 30 seconds)
(remaining 90 seconds is time for increasing Weight and Rest)

c)
15 Minute AMRAP of:
7/10 Calorie Assault Bike
2 Short Rope Climbs
7/10 Calorie Assault Bike
50 Double Unders
7/10 Calorie Assault Bike
10m Handstand Walk

 

Thursday is Open Gym Day. The Box is open at the usual times which are listed below, however there are no set classes.

Opening Hours:
7:00am – 10:30am Open Gym
10:30am – 12:30pm CLOSED
12:30pm – 1:30pm Open Gym
1:30pm – 4:00pm CLOSED
4:00pm – 8:00pm Open Gym

When you come in on a Thursday there will be no “Whiteboard Brief” or a set class that you will be taken through, however there are still plenty of things to do!

Check out the main Whiteboard for Monday, Tuesday & Wednesday’s WODs which you could catch up on. If you have already completed these workouts or just fancy something different, then Thursday’s “Beast” WOD will also be written up there. This is usually a none technical workout which lasts a longer than your average class WOD, but is mainly Cardio based which means even if your feeling a little beat up, its a great option which will get your body moving again and also give your “Engine” a good run out!

As well as the main Whiteboard, check out the “Engine Board” which is located behind the Assault Bikes. Here you will have a choice of four different Interval Training WOD’s which can be performed on either the Bikes, Rowers, or Ski Ergs, as well as Running! Again, perfect when you don’t want to put your body through anything too strenuous, but perfect when wanting to give your Heart & Lungs a good blast and burn plenty of energy!

On top of the above, there are also two further Whiteboards at the back of the Box behind the lifting platforms. Here you will find our two separate Strength programmes which are updated weekly. So if you want to lift some Weights and work on your overall Strength this is the place to be. If your new to this then please stick to the “Beginners” board, if you have been doing this for a while, then you may be ready for the “Intermediate” board.

Finally is you don’t fancy anything written up on a Whiteboard, and you would prefer to just practice a few things, or even have a stretch out in the Mobility Corner, then feel free to do so at your own pace, as Thursdays are very relaxed!

A Coach will be around in case you need advise or reminding of something, don’t be afraid to shout up! If we don’t see you in the Box today, enjoy a well earned Rest (sometimes your body needs it), and we will hopefully see you for Team WOD on Friday!!!!

 

Warm Up:
Run 400m
Row 500m
Stretch & Mobilise

WOD:
For Time of:
Row 1000m
75 Burpee Over Box Jumps @ 20/24″
Run 800m

* Scale DISTANCE, HEIGHT & REPS as needed

 

Warm Up:
Row 500m
Assault Bike 1000m
Stretch & Mobilise

JYD

“Cindy” Re-Cap & Tekkers
5 Pull Ups
10 Press Ups
15 Air Squats

“DT” Re-Cap & Tekkers
12 Deadlifts @ 50/70kg
9 Hang Power Cleans @ 50/70kg
6 Push Jerks @ 50/70kg

WOD:
5 Rounds of:

In 3 Minutes Complete:
2 Rounds of “Cindy”

then in the remaining time AMRAP:
“DT”

3 Minute Rest

* Always carry on the “DT” AMRAP from where you were up to after completing your two rounds of “Cindy”
* At end of WOD your score will be the Rounds & Reps completed of “DT”

* Scale PUs to Band Assisted or Jumping
* Scale Press Ups to Knees
* Scale WEIGHT as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

Running Prep

WOD:
For Time of:
5000m Run

* Scale DISTANCE as needed
* If you are currently injured and can’t Run, choose from Row, Ski or Assault Bike (Distance Negotiable)

 

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”!

 

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

Toes to Bar Tekkers
Alt Hang DB Snatch Tekkers

Team WOD:
For Max Reps of:

30 Seconds On, 30 Seconds Off x 5 for each:
1. Toes to Bar
2. Double Unders
3. Calorie Row
4. Alternating Hang DB Snatches @ 15/22.5kg
5. Calorie Assault Bike

1 Minute Rest Between Stations

* Scale T2B for Hanging Knee Raises or Sit Ups
* Scale DUs to Single Unders
* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
Hang Power Snatch

b)
10 Minutes to Establish a Max of:
Hang Power Clean & Push Jerk

c)
For Time of:
Row 1000m
30 Thrusters @ 42.5/60kg
Run 800m in 7/10kg Weighted Vest

 

Thursday is Open Gym Day. The Box is open at the usual times which are listed below, however there are no set classes.

Opening Hours:
7:00am – 10:30am Open Gym
10:30am – 12:30pm CLOSED
12:30pm – 1:30pm Open Gym
1:30pm – 4:00pm CLOSED
4:00pm – 8:00pm Open Gym

When you come in on a Thursday there will be no “Whiteboard Brief” or a set class that you will be taken through, however there are still plenty of things to do!

Check out the main Whiteboard for Monday, Tuesday & Wednesday’s WODs which you could catch up on. If you have already completed these workouts or just fancy something different, then Thursday’s “Beast” WOD will also be written up there. This is usually a none technical workout which lasts a longer than your average class WOD, but is mainly Cardio based which means even if your feeling a little beat up, its a great option which will get your body moving again and also give your “Engine” a good run out!

As well as the main Whiteboard, check out the “Engine Board” which is located behind the Assault Bikes. Here you will have a choice of four different Interval Training WOD’s which can be performed on either the Bikes, Rowers, or Ski Ergs, as well as Running! Again, perfect when you don’t want to put your body through anything too strenuous, but perfect when wanting to give your Heart & Lungs a good blast and burn plenty of energy!

On top of the above, there are also two further Whiteboards at the back of the Box behind the lifting platforms. Here you will find our two separate Strength programmes which are updated weekly. So if you want to lift some Weights and work on your overall Strength this is the place to be. If your new to this then please stick to the “Beginners” board, if you have been doing this for a while, then you may be ready for the “Intermediate” board.

Finally is you don’t fancy anything written up on a Whiteboard, and you would prefer to just practice a few things, or even have a stretch out in the Mobility Corner, then feel free to do so at your own pace, as Thursdays are very relaxed!

A Coach will be around in case you need advise or reminding of something, don’t be afraid to shout up! If we don’t see you in the Box today, enjoy a well earned Rest (sometimes your body needs it), and we will hopefully see you for Team WOD on Friday!!!!

 

Warm Up:
Run 800m
Stretch & Mobilise

Overhead Squat Tekkers

WOD:
3 Rounds for Time of:
Run 800m
25 Overhead Squats @ 30/42.5kg

* Scale DISTANCE & WEIGHT as needed
* Substitute the OHS for Front Squat