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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

 

Warm Up:

3 Rounds, You go, I go of:

  • 10 Cal Air Bike, Row, Ski
  • 10 Air Squats
  • 5 Burpees

Team WOD:
10 Rounds each for Max Reps of:

90 seconds ON 90 seconds OFF

  • 7/10 Cal Air bike, Row or Ski
  • 12 Single arm DB Thrusters 15kg/22.5kg (6 each arm)

In the remaining time max reps DB facing burpees

*score is the total DB facing burpees*

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:

Snatch + 2 Overhead Squats

b)
10 Minutes to Establish a Max of:

Clean + 2 Front Squats + Jerk

c)

5 Rounds for time:

  • 7 Ring Muscle Ups
  • 100 Double Unders

 

 

 

 

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

Ski/Row 1000m

Posterior chain mobility

WOD

“CLAUDIA”

5 Rounds for time:

  • 20 Kettlebell Swings @ 16kg/24kg
  • Run 400m

*Scale weight/distance as needed*

 

 

Warm up

Run 800m

Power Snatch Tekkers

WOD

Part A)

“RANDY”

For time:

75 Power Snatches @ 25kg/35kg

Part B)

When the clock hits 12 minutes,

Run 800m for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7th 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 

This week we continue with our Benchmark tests so dig out those previous times to compare.

Warm up

JYD

Power Clean tekkers

WOD

“The Chief”

5 x 3 minute AMRAPs for max reps, 1 minute rest in between.

  • 3 Power Cleans @ 42,5kg/60kg
  • 6 Press ups
  • 9 Air Squats

*Scale the 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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

 

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

Team WOD:
10 Rounds for Max Reps of:

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

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
2 x Hang Snatch

b)
10 Minutes to Establish a Max of:
2 x Hang Clean
2 x Jerk

c)
For Time of:
15 Squat Cleans @ 42.5/60kg
50ft Handstand Walk
12 Squat Cleans @ 42.5/60kg
50ft Handstand Walk
9 Squat Cleans @ 42.5/60kg
50ft Handstand Walk
6 Squat Cleans @ 42.5/60kg
50ft Handstand Walk
3 Squat Cleans @ 42.5/60kg
50ft Handstand Walk

Time Cap = 14 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:
Run 800m
Stretch & Mobilise

Pull Up Prep & Tekkers

WOD:
“Helen”
3 Rounds for Time of:
Run 400m
21 Kettlebell Swings @ 16/24kg
12 Pull Ups

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

 

Warm Up:
Row 1000m
Stretch & Mobilise

Thruster Tekkers

WOD:
“Franpee”
21 – 15 – 9 Reps for Time of:
Thrusters @ 30/42.5kg
Lateral Burpees

* Scale WEIGHT as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

Route Instructions

Running Drills & Prep

WOD:
For Time of:
Run 5000m

* Scale DISTANCE as needed
* If unable to Run, Sub for 5000m Row or Ski