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, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5

Shoulder to Overhead Tekkers

Team WOD:
10 Rounds for Max Reps of:

In 90 Seconds:
Row, Ski or Assault Bike 7/10 Calories
10 Shoulder to Overhead @ 42.5/60kg
In remaining time AMRAP:
Burpees

90 Seconds Rest

* Switch with your Partner after each 90 Second Interval (one works for 90 Second while other Rests)

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
30 Seconds to complete 1 x Snatch
30 Seconds Max Double Unders
30 Seconds Rest
x 5

b)
30 Seconds to complete 1 x Clean
30 Seconds Max Bar-Facing Burpees
30 Seconds Rest
x 5

c)
“Amanda”
9 – 7 – 5 Reps for Time of:
Muscle Ups
Squat Snatches @ 42.5/60kg

* Time Cap = 15 Minutes

* Score for a) & b) is Total Weight Lifted and Total Reps Completed

 

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

Wallball Tekkers

WOD:
“Kelly”
5 Rounds for Time of:
Run 400m
30 Box Jumps @ 20/24″
30 Wallballs @ 6/9kg

* Scale DISTANCE as needed
* Scale WEIGHT & HEIGHT as needed

 

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

Pull Up & Kettlebell Swing Re-Cap

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 500m
Ski 500m
Stretch & Mobilise

Thruster Tekkers

WOD:
“Franpee”
21 – 15 – 9 Reps for Time of:
Thrusters @ 30/42.5kg
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 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, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5
Stretch & Mobilise

Thruster Tekkers

Team WOD:
“Team Jackie”
30 Minute AMRAP of:
1000m Row
50 Thrusters @ 15/20kg
30 Pull Ups
Rest 2 Minutes

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

 

Competitor WOD: 7:00pm – 8:00pm

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

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

c)
“Nate”
20 Minute AMRAP of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings @ 24/32kg

 

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!!!!

 

As promised, we will continue over the next few weeks to set ourselves some Benchmarks so that further down the line we can look back, and measure our progress accurately. The majority of the Benchmark WOD’s we will be completing are the famous CrossFit “Benchmark Girls”. Most of these can be found in the back of your CrossFit Teesside Diaries! If you have not yet purchased yourself a Diary to Record your Workouts, you can grab one from the Box for £10!

Here is Wednesday’s Benchmark Girl… “Rosa”

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

Handstand Push Up Tekkers
Pike Tekkers
Press Up Tekkers

WOD:
“Rosa”
5 Rounds for Time of:
10 Handstand Push Ups
Run 400m

* Scale HSPU with Ab-Mats @ 1-1
* Scale HSPU with Pikes (15)
* Scale HSPU with Press Ups (20)
* Scale REPs of all the above if needed
* Scale DISTANCE as needed

 

As promised, we will continue over the next few weeks to set ourselves some Benchmarks so that further down the line we can look back, and measure our progress accurately. The majority of the Benchmark WOD’s we will be completing are the famous CrossFit “Benchmark Girls”. Most of these can be found in the back of your CrossFit Teesside Diaries! If you have not yet purchased yourself a Diary to Record your Workouts, you can grab one from the Box for £10!

Here are Tuesday’s Benchmark Girls… “Grace” and “Annie”

Warm Up:
Ski 1000m
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

WOD:
a)
“Grace”
For Time of:
30 Clean & Jerks @ 42.5/60kg

* Scale WEIGHT as needed

* Time Cap = 10 Minutes

5 Minutes Rest after Time Cap

b)
“Annie”
50 – 40 – 30 – 20 – 10 Reps for Time of:
Double Unders
Ab-Mat Sit Ups

* Scale REPS as needed
* Scale DU’s for Reduced Reps (25-20-15-10-5) or Single Unders @ 3-1 (150-120-90-60-30)

 

As promised, we will continue over the next few weeks to set ourselves some Benchmarks so that further down the line we can look back, and measure our progress accurately. The majority of the Benchmark WOD’s we will be completing are the famous CrossFit “Benchmark Girls”. Most of these can be found in the back of your CrossFit Teesside Diaries! If you have not yet purchased yourself a Diary to Record your Workouts, you can grab one from the Box for £10!

Here is Monday’s Benchmark Girl… “Fran”

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

Thruster & Pull Up Tekkers

WOD:
“Fran”
21 – 15 – 9 Reps for Time of:
Thrusters @ 30/42.5kg
Pull Ups

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

* Time Cap = 12 Minutes *