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:
Row, Bike or Ski:
45 Seconds On
15 Seconds Off
x 5

JYD

Hang Power Snatch Tekkers
Wallball Tekkers

WOD:
5 Rounds for Time of:
12 Hang Power Snatches @ 30/42.5kg
18 Wallballs @ 6/9kg

* Scale WEIGHT as needed

 

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

5 Station General Warm Up:
Rowing
Ball Slams
Burpees
Lunges
Inch Worms

WOD:
6 Minute AMRAP of:
5 Pull Ups
10 Press Ups

Rest 1 Minute

6 Minute AMRAP of:
25 Double Unders
15 Ab-Mat Sit Ups

Rest 1 Minute

6 Minute AMRAP of:
12 Alternating Static Lunges
8 Box Jumps @ 20/24″

* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows
* Scale Press Ups to Knees
* Scale DU’s for 10 Reduced Reps or 50 Single Unders
* Scale HEIGHT as needed

 

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

Thruster Tekkers
Sumo-Deadlift High Pull Tekkers

WOD:
5 Rounds for Max Reps of:
40 Seconds of Thrusters @ 25/35kg
40 Seconds of Sumo-Deadlift High Pull @ 25/35kg
30 Seconds of Thrusters @ 25/35kg
30 Seconds of Sumo-Deadlift High Pull @ 25/35kg
20 Seconds of Thrusters @ 25/35kg
20 Seconds of Sumo-Deadlift High Pull @ 25/35kg
Rest 3 Minutes

* Scale 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:
Run 800m
Stretch & Mobilise

Push Press Tekkers

Team WOD:
20 Minute AMRAP of:
7 Push Press @ 35/50kg
14 Box Jumps @ 20/24″
21 Russian Kettlebell Swings @ 16/24kg

One person AMRAPs while the other = Runs 400m

* Scale WEIGHT, HEIGHT & DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
1 x Snatch: EMOTM x 10
Start 12.5-15kg below 1 Rep Max, increase Weight by 2.5kg after every successful attempt!

b)
1 x Clean & Jerk: Every 30 Seconds x 10
Start 12.5-15kg below 1 Rep Max, increase Weight by 2.5kg after every successful attempt!

c)
3 Rounds for Time of:
9 Ring Muscle Ups
20 Box Step Overs @ 20/24″ & 15/22.5kg
60 Double Unders

Time Cap = 15 Minutes

 

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:
Row 500m
Ski 500m
Stretch & Mobilise

Dumbbell Hang Clean & Jerk Tekkers

WOD:
12 Minute Ladder of:
2 Pull Ups
2 Alternating DB Hang Clean & Jerk @ 15/22.5kg
15 Ab-Mat Sit Ups
4 Pull Ups
4 Alternating DB Hang Clean & Jerk @ 15/22.5kg
15 Ab-Mat Sit Ups
6
6
15… Continue as far as possible!

* Scale PUs for Band Assisted or Jumping Pull Ups, or Ring Rows
* Scale WEIGHT as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

Running Drills

Route Explanation

WOD:
For Time of:
Run 5000m

* Scale DISTANCE as needed (multiple options available)
* Those who cannot run at the moment can choose from a 5000m Row or Ski, or a 10000-15000m Assault Bike!

 

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

Squat Clean Thruster (Cluster) Tekkers

WOD:
For Time of:
10 Clusters @ 42.5/60kg
20 Lateral Burpees
8 Clusters @ 42.5/60kg
16 Lateral Burpees
6 Clusters @ 42.5/60kg
12 Lateral Burpees
4 Clusters @ 42.5/60kg
8 Lateral Burpees
2 Clusters @ 42.5/60kg
4 Lateral Burpees

* Scale 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”!

 

Today’s Team WOD is a belated Birthday Team WOD for Ellie who turned 45 on Monday! Happy Birthday Ellie from everyone at CrossFit Teesside!

Team WOD:
For Max Reps of:

45 Seconds of Calorie Row
15 Seconds Rest
45 Seconds of Ab-Mat Sit Ups
15 Seconds Rest
x 5

1 Minute Rest

45 Seconds of Shuttle Sprint
15 Seconds Rest
45 Seconds of Kettlebell Swings @ 16/24kg
15 Seconds Rest
x 5

1 Minute Rest

45 Seconds of Calorie Ski Erg
15 Seconds Rest
45 Seconds of Alternating Lunges
15 Seconds Rest
x 5

1 Minute Rest

45 Seconds of Calorie Assault Bike
15 Seconds Rest
45 Seconds of Burpees
15 Seconds Rest
x 5

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
For Time of:
5 Squat Snatches @ 45/70kg
4 Squat Snatches @ 50/75kg
3 Squat Snatches @ 55/80kg
2 Squat Snatches @ 60/85kg
1 Squat Snatch @ 65/90kg

Time Cap = 5 Minutes

3 Minutes Rest After Time Cap

b)
For Time of:
5 Power Clean & Push Jerk @ 50/80kg
4 Power Clean & Push Jerk @ 55/85kg
3 Power Clean & Push Jerk @ 60/90kg
2 Power Clean & Push Jerk @ 65/95kg
1 Power Clean & Push Jerk @ 70/100kg

Time Cap = 5 Minutes

3 Minutes Rest After Time Cap

c)
For Time of:
Run 400m
100ft Handstand Walk
Run 200m
50 Alternating Pistol Squats
Run 200m
75 Burpees to Target (Female = High Bar/Male = Wallball Target)

b)