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

Team WOD:
6 Rounds per station of 30 secs ON 30 secs OFF

  • Air Bike Calories
  • Ski erg Calories
  • Bar facing Burpees
  • DB Snatch @ 15kg/22.5kg
  • Wall Balls @ 6kg/9kg

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
0-12 Minutes:
13 Squat Snatches @ 35/50kg
11 Squat Snatches @ 42.5/60kg
9 Squat Snatches @ 50kg/70kg
7 Squat Snatches @ 55kg/80kg
Max Squat Snatches @ 60kg/90kg

5 Minutes Rest

b)
17-27 Minutes:
3 Rounds for time:

  • 10 Deadlifts @ 90kg/140kg
  • 20 HSPU’s

3 Minutes Rest

c)
30 – 40 Minutes:

For time:

  • 30 T2B
  • 20/25 Cal
  • 30 T2B

 

 

 

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

Front Squat and T2B Tekkers

WOD

AMRAP:12 minutes

  • 4 Front Squats @ 50kg/70kg
  • 8 T2B
  • 12 Over Box Jumps @ 20″/24″

*Scale weight and height as needed*

*Use high knee’s for T2B*

 

Warm up

JYD

Clean and Jerk tekkers

WOD

For time:

  • 20 Clean n Jerks @ 42.5kg/60kg
  • 50 Double Unders
  • 15Clean n Jerks @ 42.5kg/60kg
  • 50 Double Unders
  • 10Clean n Jerks @ 42.5kg/60kg
  • 50 Double Unders

*scale the weight as needed, 150 singles for Double Unders*

 

Warm up

Rowling

Stretch and mobilise

WOD

For time:

  • Row 1000m

Then 40-30-20-10 reps for time:

  • Burpees
  • Ab-mat sit ups

Then, Run 800m.

*Scale the distance 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

Posterior Mobility

Deadlift Tekkers

Team WOD:
7 Rounds for Max Reps of:
30 Seconds of Deadlifts @ 60/85kg
30 Seconds Rest
30 Seconds of Over Box Jumps @ 20/24″
30 Seconds Rest
30 Seconds of Lateral Burpees
30 Seconds Rest

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
0-12 Minutes:
15 Squat Cleans @ 40/60kg
13 Squat Cleans @ 50/70kg
11 Squat Cleans @ 55/80kg
9 Squat Cleans @ 62.5/90kg
Max Squat Cleans @ 70/100kg

3 Minutes Rest

b)
15-25 Minutes:
10m Handstand Walk
1 Rope Climb
10m Handstand Walk
2 Rope Climbs
10m Handstand Walk
3 Rope Climbs
10m
4… etc

3 Minutes

c)
28 – 48 Minutes:
For Time of:
Run 400m
50 Burpee Box Jumps @ 20/24″
Run 400m
50 Burpee to Wallball Target Jump
Run 400m

Wear Weighted Vest @ 7/10kg for Part C

20 Minute Time Cap for Part C

 

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
Assault Bike 1000m
Stretch & Mobilise

WOD:
For Time of:
50 Ab-Mat Sit Ups
100 Double Unders
50 Air Squats
50 Ab-Mat Sit Ups
50 Air Squats
100 Double Unders
50 Ab-Mat Sit Ups

* Scale REPs as needed
* Scale DU’s to Reduced Reps (50) or for 200 Single Unders (which can also be scaled as needed)

 

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

JYD

Barbell Tekkers

WOD:
12 Minute Ladder of:
3 Power Cleans @ 42.5/60kg
3 Pull Ups
3 Shoulder to Overhead @ 42.5/60kg
6 Power Cleans @ 42.5/60kg
6 Pull Ups
6 Shoulder to Overhead @ 42.5/60kg
9
9
9… Etc

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

 

We have another Birthday WOD in store today, this time we would like to wish Becky Williams a very happy 26th Birthday!!!

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

Ankle & Hip Mobility

Pistol Squat Tekkers

WOD:
“Becky”
26 Minute AMRAP of:
9 Burpee Box Jumps @ 20/24″
10 Alternating Pistol Squats
17 Wallballs @ 6/9kg

On 0, 5, 10, 15 & 20 Minutes = Run 400m

* Scale WEIGHT & HEIGHT as needed
* Scale Pistols to Post Assisted
* Scale Pistols to Box Assisted
* Scale Pistols with an Equipment Aid
* Substitute Pistols to Lunges or Step Ups