Monday 27th May is BANK HOLIDAY, here are the revised Opening Hours:

10:00am – 11:00am = CLASS

11:00am – 12:00pm = CLASS

12:00pm – 1:00pm = OPEN GYM

Warm Up:
Run 800m
Stretch & Mobilise

Thruster Tekkers
Shoulder to Overhead Tekkers

Team WOD: (In Pairs) – Record Total Reps Completed
4 Minute AMRAP Of:
Thrusters @ 30/42.5kg

Rest 2 Minutes

4 Minute AMRAP Of:
Pull Ups

Rest 2 Minutes

4 Minute AMRAP Of:
Shoulder to Overhead @ 30/42.5kg

Rest 2 Minutes

4 Minute AMRAP Of:
Toes to Bar

Comp WOD: 7:00pm – 8:00pm
a)
Clean & Jerk Complex:
1x Hang Squat Clean
1x Squat Clean
1x Split Jerk

b)
3 Rounds For Total Reps Of:
2 Minutes of Rope Climbs
2 Minutes of Box Jumps @ 24/30″
2 Minutes of Handstand Push Ups
Rest 1 Minute

Today is all “OPEN GYM”, there are no set classes however the gym is open at the usual opening times. Catch up on a recent WOD that you have missed, work on your Gymnastics or Weightlifting tekkers, hit some Active Rest, Moblise & Stretch, or take a well earned Rest Day.

Monday 27th May is BANK HOLIDAY, here are the revised Opening Hours:

10:00am – 11:00am = CLASS

11:00am – 12:00pm = CLASS

12:00pm – 1:00pm = OPEN GYM

Warm Up:
800m Run
Stretch & Mobilise

JYD

Dumbbell/Kettlebell Snatch Tekkers

WOD:
For Time Of:
20 Alternating DB/KB Snatches @ 16/24kg
30 Burpees
Run 800m with a 15/20kg Plate
30 Alternating DB/KB Snatches @ 16/24kg
40 Burpees
Run 800m with a 15/20kg Plate
40 Alternating DB/KB Snatches @ 16/24kg
50 Burpees
Run 800m with a 15/20kg Plate

45 Minute Time Cap.

Warm Up:
Run 800m
Stretch & Mobilise

Power Clean Tekkers

WOD:
a)
20 Minute to Establish:
3 Rep Max Power Clean

b)
7 Minute AMRAP Of:
10 Power Clean @ 42.5/60kg
10 Over Bar Jumping Squats

Warm Up:
Run 800m
Stretch & Moblise

3 Rounds Of:
10 PVC Overhead Squats
10 PVC Push Jerks

WOD:
5 Rounds For Time Of:
40 Double Unders (120 Singles)
30 Box Jumps @ 20/24″
20 Kettlebell Swings @ 16/24kg

20 Minute Time Cap:

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Team WOD: (In Pairs)
In a 20 Minute Window:
One Person Completes 50 Double Unders/150 Singles

While The Other AMRAP’s:
“Jack”
10 Push Press @ 35/50kg
10 Kettlebell Swings @ 16/24kg
10 Box Jumps @ 20/24″

Competitor WOD:
“Day 1 From 2013 Crossfit Regionals in Denmark”

a)
“Jackie”
For Time Of:
Row 1000m
50 Thrusters @ 20kg
30 Pull Ups

Rest

b)
For Time Of:
30 Burpee Muscle Ups

Time Cap = 7 Minutes

On Thursday 16th this week Head Coach Lee Howe is off to Denmark to throwdown with the best in Europe as part of the Crossfit 2013 European Regionals. The competition is a 3 day event running from Friday 17th – Sunday 19th. Lee will have to take part in multiple workouts each day against 47 other European Male Individuals to decide who is the fittest!

Lee missed out last year due to injury, but since then has trained extremely hard and come back even stronger. He has earned his spot amongst the 48 fittest men in Europe and im sure he will do Crossfit Teesside proud!!!

Coaches Dave and Callum will keep you all update on Lee’s progress over the weekend and there will be plenty of info on the Crossfit Games Site

Coach Helen will be running all classes From Thursday 16th – Monday 20th. Opening hours during the competition are as follows:

Thursday 16th – Open As Normal

Friday 17th – Open As Normal

Saturday 18th – BOX CLOSED

Sunday 19th – “Suicide Sunday” Classes = 11:00am – 12:00pm, 12:00pm – 1:00pm.

Monday 20th – Open As Normal

Here is today’s WOD! (Today the racks will be in use during the classes, therefore if you are currently following your own Strength Programme, please stick to “Open Gym” hours to get this done).

Row 500m
Stretch & Mobilise

Front Squat Tekkers

WOD:
a)
20 Minutes to Establish:
3 Rep Max Front Squat

b)
For Time Of:
30 Front Squats @ 42.5/60kg
Run 1 Mile

Crossfit Athletes Dan Bailey & Mikko Salo demo and give some good advice on Front Squats in the video below.

On Thursday 16th this week Head Coach Lee Howe is off to Denmark to throwdown with the best in Europe as part of the Crossfit 2013 European Regionals. The competition is a 3 day event running from Friday 17th – Sunday 19th. Lee will have to take part in multiple workouts each day against 47 other European Male Individuals to decide who is the fittest!

Lee missed out last year due to injury, but since then has trained extremely hard and come back even stronger. He has earned his spot amongst the 48 fittest men in Europe and im sure he will do Crossfit Teesside proud!!!

Coaches Dave and Callum will keep you all update on Lee’s progress over the weekend and there will be plenty of info on the Crossfit Games Site

Coach Helen will be running all classes From Thursday 16th – Monday 20th. Opening hours during the competition are as follows:

Thursday 16th – Open As Normal

Friday 17th – Open As Normal

Saturday 18th – BOX CLOSED

Sunday 19th – “Suicide Sunday” Classes = 11:00am – 12:00pm, 12:00pm – 1:00pm.

Monday 20th – Open As Normal

Here is today’s WOD!

Run 800m
Stretch & Mobilise

Clean & Jerk Tekkers

WOD:
15 Minute AMRAP Of:
20 Double Unders
10 Clean & Jerk @ 42.5/60kg
10 Pull Ups

Scale Double Unders @ 3 – 1 Singles

On Thursday 16th this week Head Coach Lee Howe is off to Denmark to throwdown with the best in Europe as part of the Crossfit 2013 European Regionals. The competition is a 3 day event running from Friday 17th – Sunday 19th. Lee will have to take part in multiple workouts each day against 47 other European Male Individuals to decide who is the fittest!

Lee missed out last year due to injury, but since then has trained extremely hard and come back even stronger. He has earned his spot amongst the 48 fittest men in Europe and im sure he will do Crossfit Teesside proud!!!

Coaches Dave and Callum will keep you all update on Lee’s progress over the weekend and there will be plenty of info on the Crossfit Games Site

Coach Helen will be running all classes From Thursday 16th – Monday 20th. Opening hours during the competition are as follows:

Thursday 16th – Open As Normal

Friday 17th – Open As Normal

Saturday 18th – BOX CLOSED

Sunday 19th – “Suicide Sunday” Classes = 11:00am – 12:00pm, 12:00pm – 1:00pm.

Monday 20th – Open As Normal

Here is today’s WOD!

Warm Up:
Run 800m
Stretch & Mobilise

2 Rounds Of:
10m Crab Walk
10m Backwards Crab Walk
10m Bear Crawl
10m Burpee Broad Jump

Deadlift Tekkers
Ring Dip Tekkers

WOD:
12 Minute Ladder Of:
3 Deadlift @ 60/85kg
3 Ring Dips/Press Ups
6 Deadlift @ 60/85kg
6 Ring Dips/Press Ups
9
9… Continue As Far As Possible

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Team WOD: (In Pairs)
20 Minute Ladder Of:
3 Goblet Squats @ 16/24kg
3 Kettlebell Swings @ 16/24kg
3 Ab-Mat Sit Ups
6 Goblet Squats @ 16/24kg
6 Kettlebell Swings @ 16/24kg
6 Ab-Mat Sit Ups
9
9
9… Continue As Far As Possible

Competitor WOD: 7:00 – 8:00pm
“2013 Regional Individual Event 6″
For Time Of:
100 Double Unders
50 Handstand Push Ups
40 Toes to Bar
30 Shoulder to Overhead @ 45/72.5kg
90ft/30m Front Rack Lunge @ 45/72.5kg