Warm Up:
Row 1000m
Stretch & Mobilise

Wallball Tekkers

WOD:
For Time of:
150 Wallballs @ 6/9kg
EMOTM = 4 Burpees
(Every Minute On The Minute)

* Scale WEIGHT as needed
* Scale REPs 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 are 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’s Team WOD is a belated Birthday WOD for Liz Myers who became 1 Year away from the Masters Category on Sunday!!!

Warm Up:
Run 800m
Stretch & Mobilise

“Roxanne”

Dumbbell Snatch Tekkers

Team WOD:
5 Rounds for Max Reps of:

In 5 Minutes:
Run 400m (200m Each)
In remaining time AMRAP:
34 Alternating DB Snatches @ 15/22.5kg
34 Partner Sit Ups @ 15/20kg
34 Burpees

Rest 1 Minute

* Split the Reps evenly with your Partner
* Carry on each Round from where you were up to
* Scale DISTANCE as needed
* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
EMOTM:
1-3 = 5 x Sots Press (empty barbell)
4-6 = 5 x Snatch Drop No Feet (empty barbell)
7-9 = 5 x Snatch Drop (empty Barbell)
9-15 = 1 x Hang Snatch + 1 x Overhead Squat
16-20 = 1 x Hang Snatch

b)
2 Rounds for Max Reps of:

2 Minute AMRAP of:
7/10 Calorie Row
1 Rope Climb

1 Minute Rest

2 Minute AMRAP of:
7/10 Calorie Assault Bike
5 Burpee Over Box Jumps @ 24/30″

1 Minute Rest

 

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

Thruster Tekkers
Toes to Bar Tekkers

WOD:
3 Rounds for Max Reps of:

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Toes to Bar

Rest 1 Minute

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Thrusters @ 30/42.5kg

Rest 1 Minute

* Scale DISTANCE as needed
* Scale T2B for Hanging Knee Raises
* Scale WEIGHT as needed

 

Warm Up:
Row 250m
Ski 250m
Assault Bike 0.5km
Stretch & Mobilise

Wall Climb Tekkers

WOD:
a)
7 Minute Ladder of:
1 Wall Climb
5 Ab-Mat Sit Ups
2 Wall Climbs
10 Ab-Mat Sit Ups
3
15… Etc

3 Minute Rest

b)
7 Minute AMRAP of:
10 Double Unders
10 Alternating Static Lunges
20 Double Unders
20 Alternating Static Lunges
30
30… Etc

3 Minute Rest

c)
7 Minute AMRAP of:
10 Calorie Row or Assault Bike
10 Kettlebell Swings @ 16/24kg

* Scale Wall Climb to 1/2 or 1/4 Climb, or Wall Hold
* Scale DU’s to Singles Unders @ 2-1 (20-40-60)
* Scale WEIGHT as needed

 

Warm Up:
Row 1000m
Stretch & Mobilise

Lower Body & Posterior Warm Up

Deadlift Tekkers

WOD:
a)
7 Minute AMRAP of:
7 Deadlifts @ 70/100kg
14 Box Jumps @ 20/24″

1 Minute Rest

b)
4 Minute AMRAP of:
Lateral Burpees

* Scale WEIGHT & HEIGHT 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 are 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:
Run 800m
Stretch & Mobilise

OH Squat Tekkers

Team WOD:

20 minute AMRAP in pairs of:

  • 15 Overhead Squats @ 30kg/42.5kg
  • 12/15 Calorie ski/bike/row

One partner rest’s whilst the other works, you must complete one full round each.

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

0-15 minutes

  • 30 T2B
  • 10 DB Push Press 15kg/22.5kg
  • 30m Handstand Walk
  • 20 T2B
  • 10 DB Push Press 15kg/22.5kg
  • 20m Handstand Walk
  • 10 T2B
  • 10 DB Push Press 15kg/22.5kg
  • 10m Handstand Walk

15 – 35 minutes

  • 30 Calorie Row
  • 15 Squat Snatches 40kg/60kg
  • 24 Calorie Row
  • 12 Squat Snatches 45kg/65kg
  • 18 Calorie Row
  • 9 Squat Snatches 50kg/70kg
  • 12 Calorie Row
  • 6 Squat Snatches 55kg/75kg
  • 6 Calorie Row
  • 3 Squat Snatches 60kg/80kg
  • 3 Calorie Row (time to here is score 1)
  • Max weight Squat Snatch in remaining time (weight lifted here, if any is score 2)

 

 

 

 

 

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!!!!

 

 

This Sunday April the 15th is our in house Team competition. It will start at 9am and spectators, friends and family are all welcome to watch. It will be a great day with some excellent competitive CrossFit on display from all of our teams pushing themselves to their limit!!

Warm up

30 ON 30 OFF x 10

A/Bike, Ski, Row

WOD

45 Seconds ON, 15 seconds OFF

  • Double Unders
  • DB Snatch @ 15kg/22.5kg
  • Overhead plate static lunges @ 15kg/20kg

*scale the weight as needed*

*scale the DU’s for 3-1 singles*

 

Warm up

Ski/Bike/Row 1k

Ankle/Hip mobility

movement tekkers

WOD

AMRAP: 7 minutes

  • 4 Pull ups
  • 6 alternating pistol squats
  • 8 H/R Press Ups

Rest 3 minutes

AMRAP: 7 minutes

  • 7 Calorie Row/Bike/Ski
  • 14 Push Press @ 35kg/50kg

*scale the weight as needed*

*Scale pull ups for band assisted or jumping*

*Scaling options for the pistols will be given*