Here is a reminder of the Opening Hours at the Box tomorrow:

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

“19.5″ will be up on the Whiteboard tomorrow and as always it is your best opportunity to get in and be Judged! As always during Open Gym there will also be a “Beast WOD” on offer, as well as the chance to Catch Up on a WOD you have missed from earlier this week!

This is the final week of “The Open”, so next week we will be back to our normal schedule!

 

Remember everyone that ALL CLASSES on Thursday will be TEAM WOD!!! As always during Team WOD you will be paired up with someone who you will work with in order to complete the Workout! As always ANYTHING written on the Whiteboard can be SCALED as needed, in order to make sure that you and your partner both get the correct Intensity from the WOD!

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

Team WOD:
For Time of:
100 Kettlebell Swings @ 16/24kg
100 Box Step Overs @ 20/24″ & 16/24kg
100 Ab-Mat Sit Ups
100 Burpees
75 Kettlebell Swings @ 16/24kg
75 Box Step Overs @ 20/24″ & 16/24kg
75 Ab-Mat Sit Ups
75 Burpees
50 Kettlebell Swings @ 16/24kg
50 Box Step Overs @ 20/24″ & 16/24kg
50 Ab-Mat Sit Ups
50 Burpees
25 Kettlebell Swings @ 16/24kg
25 Box Step Overs @ 20/24″ & 16/24kg
25 Ab-Mat Sit Ups
25 Burpees

* Scale WEIGHT & HEIGHT as needed

 

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

Thruster Tekkers

WOD:
For Time of:
15 Thrusters @ 42.5/60kg
Run 200m
12 Thrusters @ 42.5/60kg
Run 200m
9 Thrusters @ 42.5/60kg
Run 200m
6 Thrusters @ 42.5/60kg
Run 200m
3 Thrusters @ 42.5/60kg
Run 200m

* Scale DISTANCE & WEIGHT as needed

 

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

Sumo-Deadlift High Pull Tekkers
Toes to Bar Tekkers

WOD:
12 Minute Ladder of:
3 Sumo-Deadlift High Pulls @ 30/42.5kg
3 Toes to Bar
3 Press Ups
6 Sumo-Deadift High Pulls @ 30/42.5kg
6 Toes to Bar
6 Press Ups
9
9
9… Continue as far as possible

* Scale WEIGHT as needed
* Scale T2B for Hanging Knee Raises or Ab-Mat Sit Ups
* Scale Press Ups to Knees
* Scale Reps of T2B or Press Ups if needed

 

Warm Up:
Run 800m
Stretch & Mobilise

Dumbbell Hang Snatch Tekkers
Single Arm Overhead Kettlebell Lunge Tekkers

WOD:
3 Rounds for Max Reps of:

In 2 Minutes:
Run 200m
In remaining time AMRAP:
Dumbbell Hang Snatches @ 15/22.5kg

Rest 1 Minute

In 2 Minutes:
Run 200m
In remaining time AMRAP:
Single Arm Overhead Kettlebell Lunges @ 16/24kg
(switch arms after every 5 reps)

Rest 1 Minute

In 2 Minutes:
Run 200m
In remaining time AMRAP:
Burpees

Rest 30 Seconds

* Scale DISTANCE as needed
* Scale WEIGHT as needed

 

Here is a reminder of the Opening Hours at the Box tomorrow:

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

“19.4″ will be up on the Whiteboard tomorrow and as always it is your best opportunity to get in and be Judged! As always during Open Gym there will also be a “Beast WOD” on offer, as well as the chance to Catch Up on a WOD you have missed from earlier this week!

 

Remember everyone that ALL CLASSES on Thursday will be TEAM WOD!!! As always during Team WOD you will be paired up with someone who you will work with in order to complete the Workout! As always ANYTHING written on the Whiteboard can be SCALED as needed, in order to make sure that you and your partner both get the correct Intensity from the WOD!

Warm Up:
Row, Ski or Assault Bike:
20 Seconds On
20 Seconds Off
x 6
Stretch & Mobilise

Team WOD:
10 Rounds for Max Reps of:

30 Seconds of Box Jumps @ 20/24″
30 Seconds Rest
30 Seconds of Ab-Mat Sit Ups
30 Seconds Rest
30 Seconds of Kettlebell Swings @ 16/24kg
30 Seconds Rest

* Scale WEIGHT & HEIGHT as needed

 

Warm Up:
Row 250m
Ski 250m
Assault Bike 500m
Stretch & Mobilise

JYD

Hang Power Snatch Tekkers

WOD:
For Time of:
150 Double Unders
35 Power Snatches @ 25/35kg
100 Double Unders
25 Power Snatches @ 25/35kg
50 Double Unders
15 Power Snatches @ 25/35kg

* Scale DUs to Reduced Reps (75/50/25) or Single Unders (300/200/100)
* Scale WEIGHT as needed

 

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

Thruster Tekkers
Chest to Bar Pull Up Re-Cap

WOD:
7 Rounds for Time of:

20 Seconds of Chest to Bar Pull Ups
30 Seconds of Thrusters @ 30/42.5kg
40 Seconds of Burpees

90 Seconds Rest

* Scale C2B PUs to regular PU’s, Band Assisted or Jumping PUs, or Ring Rows
* Scale WEIGHT as needed

 

Today we will be completing the CrossFit Teesside 5000m Run which we usually do 2-3 times per year. The last time we did this was 17th September 2018 and before that 10th July 2018. Whether or not you feel like you are due a PB for this test, or whether you do or don’t enjoy Running in your workouts, we would like to see you giving it your maximum effort in Monday’s Classes! Whatever the outcome it is always a hard workout and a chance to get out there and push yourself!

List of things you may want to bring to class for a Winter 5000m Run:
Hat & Gloves
Running Shoes with some extra Grip if you have them (in case its a bit wet)
Light outer layer (in case its cold and you don’t want to run in only t-shirt)
Stopwatch (if you want to keep track of your own time/pace during the Run)
Some Mental Toughness and the desire to Work Hard!

Warm Up:
Run 800m
Stretch & Mobilise

Running Drills & Mobility

Route Explanation/Reminder

WOD:
For Time of:
Run 5000m

* Scale DISTANCE as needed
(1st Lap only or less)

* Sub to 5000m Row/Ski or 10000m/15000m Assault Bike
(only if your are INJURED or cannot physically run)