Here is our 7th “12 Days of Christmas” Hero WOD … “Artie”

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

Thruster Tekkers

WOD:
“Artie”
20 Minute AMRAP of:
5 Pull Ups
10 Press Ups
15 Air Squats
5 Pull Ups
10 Thrusters @ 30/42.5kg

* Scale PU’s for Band Assisted or Jumping PUs, or Ring Rows
* Scale Press Ups to Knees
* Scale WEIGHT as needed

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.

 

Don’t forget that CrossFit Teesside’s Christmas Party is this Saturday 16th December! Edge Bar, Riverside, Stockton, TS181BZ 7:30pm until 12:00am, there will be food and a DJ, plus we can also get free entry to the upstairs lounge until 3:00am! See a coach at the box this week to grab your ticket for £15!

Here is our 6th “12 Days of Christmas” Hero WOD … “Clovis”

Warm Up:
Run 800m
Stretch & Mobilise

Burpee Pull Up Tekkers

WOD:
“Clovis”
For Time of:
Run 10 Miles
150 Burpee Pull Ups

Partition the Run & Burpee Pull Ups as needed

* Scale DISTANCE & Reps as needed

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

 

Don’t forget that CrossFit Teesside’s Christmas Party is this Saturday 16th December! Edge Bar, Riverside, Stockton, TS181BZ 7:30pm until 12:00am, there will be food and a DJ, plus we can also get free entry to the upstairs lounge until 3:00am! See a coach at the box this week to grab your ticket for £15!

Here is our 5th “12 Days of Christmas” Hero WOD … “Nookie”

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

Barbell Tekkers

WOD:
“Nookie”
20 Minute AMRAP of:
7 Squat Cleans @ 30/42.5kg
7 Push Press @ 30/42.5kg
7 Back Squats @ 30/42.5kg
Run 200m

* Scale WEIGHT as needed

This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December, 2004.

He was serving on HMS Portland as a leading aircraft mechanic and winchman. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honoured for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland.

Also dedicated to Lt David Cole, 34, Lt Robert Dunn, 29, both from Dorset, Lt Jamie Mitchell, 29, from Dundee who all died in the same incident.

 

Don’t forget that CrossFit Teesside’s Christmas Party is this Saturday 16th December! Edge Bar, Riverside, Stockton, TS181BZ 7:30pm until 12:00am, there will be food and a DJ, plus we can also get free entry to the upstairs lounge until 3:00am! See a coach at the box this week to grab your ticket for £15!

Here is our 4th “12 Days of Christmas” Hero WOD … “TK”

Warm Up:
Ski 1000m
Stretch & Mobilise

WOD:
“TK”
20 Minute AMRAP of:
8 Strict Pull Ups
8 Box Jumps @ 30/36″
12 Kettlebell Swings @ 24/32kg

* Scale STRICT PUs for Band Assisted STRICT PUs or Ring Rows
* Scale HEIGHT & WEIGHT as needed

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

 

Don’t forget that CrossFit Teesside’s Christmas Party is this Saturday 16th December! Edge Bar, Riverside, Stockton, TS181BZ 7:30pm until 12:00am, there will be food and a DJ, plus we can also get free entry to the upstairs lounge until 3:00am! See a coach at the box this week to grab your ticket for £15!

Here is our 3rd “12 Days of Christmas” Hero WOD … “OZ”

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

Squat Clean Thruster Tekkers

WOD:
“OZ”
For Time of:
100 Squat Clean Thrusters @ 30/42.5kg

* Scale WEIGHT as needed

Dedicated to Ssgt Olaf Scmidt (30) 11 EORD, who died in an explosion in Afghanistan on 31/10/09. Also dedicated to Cpl Thomas Mason, Cpl James Oakland, Lcpl James Hill, Jamie Janes, and Marc Wojtak who died in the same month.

 

Don’t forget that CrossFit Teesside’s Christmas Party is this Saturday 16th December! Edge Bar, Riverside, Stockton, TS181BZ 7:30pm until 12:00am, there will be food and a DJ, plus we can also get free entry to the upstairs lounge until 3:00am! See a coach at the box this week to grab your ticket for £15!

Here is our 2nd “12 Days of Christmas” Hero WOD … “Riley”

Warm Up:
Run 800m
Stretch & Mobilise

WOD:
“Riley”
For Time of:
Run 1.5 Miles
150 Burpees
Run 1.5 Miles
If you have a 7/10kg Weighted Vest or Body Armour, wear it!

* Scale DISTANCE & REPs as needed

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

 

Don’t forget that CrossFit Teesside’s Christmas Party is this Saturday 16th December! Edge Bar, Riverside, Stockton, TS181BZ 7:30pm until 12:00am, there will be food and a DJ, plus we can also get free entry to the upstairs lounge until 3:00am! See a coach at the box this week to grab your ticket for £15!

Here is our 1st “12 Days of Christmas” Hero WOD … “Bell”

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

Deadlift Tekkers
Front Squat Tekkers

WOD:
“Bell”
3 Rounds for Time of:
21 Deadlifts @ 60/85kg
15 Pull Ups
9 Front Squats @ 60/85kg

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

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

 

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 400m
Row 500m
Stretch & Mobilise

Thruster Tekkers

Team WOD:
20 Minute AMRAP of:
60 Thrusters @ 30/42.5kg
60 Lateral Burpees

One person AMRAPs while the other = Runs 100m

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
0-8 Minutes:
Max Snatch

b)
8-10 Minutes:
Max Distance Handstand Walk

c)
12-20 Minutes:
Max Clean

d)
20-22 Minutes:
Max Ring Muscle Ups

e)
24-26 Minutes:
Max Calorie Row

f)
28-30 Minutes:
Max Burpee Over Box Jumps @ 24/30″

 

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
Assault Bike 1000m
Stretch & Mobilise

General Warm Up

WOD:
15 Minute AMRAP of:
10 Box Jumps @ 20/24″
10 Kettlebell Swings @ 16/24kg
10 Ab-Mat Sit Ups
10 Burpees

* Scale WEIGHT & HEIGHT as needed