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

WOD:
For Time of:
20 Chest to Bar Pull Ups
Run 200m
40 Press Ups
Run 400m
80 Sit Ups
Run 800m
100 Alternating Static Lunges
Run 1600m

* Scale C2B for regular “Chin Over”, Band Assisted or Jumping PU’s, or Ring Rows
* Scale Press Ups to Knees
* Scale DISTANCE as needed
* Scale REPs as needed

 

Warm Up:
Row 500m
Assault Bike 25 Calories
Stretch & Mobilise

JYD

Squat Clean Tekkers

WOD:
For Max Reps of:
1 Minute of Squat Cleans @ 42.5/60kg
1 Minute of Lateral Burpees
2 Minute of Squat Cleans @ 42.5/60kg
2 Minute of Lateral Burpees
3 Minute of Squat Cleans @ 42.5/60kg
3 Minute of Lateral Burpees

* Scale WEIGHT as needed
* Scale Movement to a Front Squat if needed

 

For those of you who are unfamiliar with how things work on a Friday, it is all about TEAM WOD!!!. All Classes on a Friday 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! It is certainly our favourite day of the week at the Box!

Warm Up:
Row, Ski or Assault Bike:
7/10 Calories
Alternating with Partner for 5 Minutes
Stretch & Mobilise

Kettlebell SDHP Tekkers
Thruster Tekkers

WOD:
10 Rounds for Max Reps of:

In 90 Seconds:
Row, Ski or Assault Bike 7/10 Calories
12 Kettlebell Sumo-Deadlift High Pull @ 16/24kg
In remaining time AMRAP:
Thrusters @ 15/20kg

Rest 1 Minute

* Switch with partner every 90 Seconds

* Scale WEIGHT as needed
* Scale Calories if needed

 

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!!!!

 

As “The Open” has now come to an end, this means that the Box is back to its usual timetable, which means on Thursday we will be back to “Open Gym” and Team WOD will return to a Friday!!!

Warm Up:
Run 800m
Stretch & Mobilise

Double Under Practice

Toes to Bar & Scaling Tekkers

WOD:
5 Rounds for Time of:
Run 400m
10 Toes to Bar
25 Double Unders

* Scale DISTANCE as needed
* Scale T2B for Hanging Knee Raises or Ab-Mat Sit Ups
* Scale DU’s for 12 Reduced Reps or 50 Single Unders

 

As “The Open” has now come to an end, this means that the Box is back to its usual timetable, which means on Thursday we will be back to “Open Gym” and Team WOD will return to a Friday!!!

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

General Mobility
Movement Demo & Practice

WOD:
10 Rounds for Time of:
12 Wallballs @ 6/9kg
10 Alternating Dumbbell Snatches @ 15/22.5kg
8 Burpees
1 Minute Rest

* Scale WEIGHT as needed

 

As “The Open” has now come to an end, this means that the Box is back to its usual timetable, which means on Thursday we will be back to “Open Gym” and Team WOD will return to a Friday!!!

For those of you who still need to complete “20.5″, the 8:00am – 9:30am & 4:00pm – 5:00pm Open Gym sessions will be your best chance, as it is unlikely there will be space for you to do this during Class Time.

Also, as a reminder for ALL our members, if you do not wish to complete take part in the Class, and instead have your own programming to complete, please make sure any “WODs” you have are done in the designated “Open Gym” sessions, the space on the Lifting Platforms and in and around the small rig is for Strength Training and Gymnastics practice only, these rules apply to EVERYONE as always!

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Barbell Tekkers

WOD:
5 Rounds for Max Reps of:

In 3 Minutes:
Run 400m
In remaining time AMRAP:
6 Hang Power Cleans @ 42.5/60kg
6 Front Rack Lunges @ 42.5/60kg
6 Shoulder to Overhead @ 42.5/60kg

1 Minute Rest Between Rounds

* Scale DISTANCE as needed (Runs should be kept below 2:30)
* Scale WEIGHT as needed

 

Today is “Open Gym”.

As always there will be a “Beast WOD” programmed which usually consists of some longer Cardio. Open Gym is an ideal opportunity to Catch Up on a WOD you have missed from earlier in the week. It is also a change to get in an hit some Strength Training or Technique Practice!

For those of you who are signed up to “The Open”. This is your best chance to get in a be “Judged” for the WOD, whatever it may be. Remember that the Open WODs get released in the early hours of Friday morning, have a look at it when you wake up (if you don’t fancy staying up late to watch it live), it will also be written up on the Whiteboard at the Box. The 7am and 12:30pm sessions will be run similar to the classes, with a breakdown of the workout before setting up and judging each other for the workout. At all other times, we will have a heat system going, any help with judging is as always, greatly appreciated!

 

For those of you who are unfamiliar with how things work today, it is all about TEAM WOD!!!. All Classes today 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! It is certainly our favourite day of the week at the Box!

Warm Up:
Complete 100 Calories
Switch every 10 with Partner
Stretch & Mobilise

WOD:
40 Minute AMRAP of:
100/150 Calorie Row, Ski or Assault Bike
Rest 1 Minute
150 Burpees
Rest 1 Minute
200 Box Step Overs with 15/20kg Plate @ 20/24″
Rest 1 Minute

* Scale WEIGHT & HEIGHT as needed
* Scale REPS as needed

 

SCHEDULE CHANGE REMINDER!!!

Please remember that while “The Open” is still on, which means that next week “TEAM WOD” will be programmed on Thursday, and the usual class times (same as Monday, Tuesday & Wednesday) will apply. Friday is “OPEN GYM”, which is the best chance for anyone signed up to complete “20.4″. There will also be a “Beast WOD” on the Whiteboard, as well as “Catch Up” WOD’s from earlier in the week!

Warm Up:
Ski 500m
Assault Bike 25 Calories
Stretch & Mobilise

JYD

Hang Power Snatch Tekkers
Overhead Squat Tekkers

WOD:
5 Rounds of:

3 Minute AMRAP of:
3 Hang Power Snatches @ 30/42.5kg
6 Overhead Squats @ 3o/42.5kg
9 Sit Ups

Rest 1 Minute

* Scale WEIGHT as needed
* Substitute HPS for 6 Alternating DB Hang Snatches if needed
* Substitute OHS for Alternating Front Rack Lunges or Front Squats if needed