Warm Up:
Run 800m
Stretch & Mobilise

JYD

Hang Power Snatch Tekkers

WOD:
For Time of:
Run 200m
10 Hang Power Snatches @ 30/42.5kg
Run 200m
9 Hang Power Snatches @ 30/42.5kg
Run 200m
8 Hang Power Snatches @ 30/42.5kg
Run 200m
7 Hang Power Snatches @ 30/42.5kg
Run 200m
6 Hang Power Snatches @ 30/42.5kg
Run 200m
5 Hang Power Snatches @ 30/42.5kg
Run 200m
4 Hang Power Snatches @ 30/42.5kg
Run 200m
3 Hang Power Snatches @ 30/42.5kg
Run 200m
2 Hang Power Snatches @ 30/42.5kg
Run 200m
1 Hang Power Snatch @ 30/42.5kg

* Scale DISTANCE & WEIGHT as needed

 

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

JYD

Squat Clean Tekkers

WOD:
For Max Reps of:
1 Minute of Double Unders
1 Minute of Squat Cleans @ 42.5/60kg
1 Minute of Shoulder to Overhead @ 42.5/60kg
1 Minute of Double Unders
2 Minute of Squat Cleans @ 42.5/60kg
2 Minute of Shoulder to Overhead @ 42.5/60kg
1 Minute of Double Unders
1 Minute of Squat Cleans @ 42.5/60kg
1 Minute of Shoulder to Overhead @ 42.5/60kg
1 Minute of Double Unders

* Scale WEIGHT as needed
* Scale DU’s for Single Unders

 

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:
Row 500m
Run 400m
Stretch & Mobilise

Dumbbell Single Arm Hang Clean & Jerk Tekkers

Team WOD:
20 Minute AMRAP of:
8 Toes to Bar
10 DB Hang Clean & Jerks @ 15/22.5kg (5 each arm)
12/14 Calorie Row

One person AMRAPs while the other = Runs 400m

* Scale T2B for Hanging Knee Raises
* Scale WEIGHT as needed
* Scale DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
8 Minutes to Establish:
2 Rep Max Hang Snatch

b)
5 Minutes to Establish:
2 Rep Max Thruster
(taken from floor)

c)
“2018 Regionals WOD 5″
50 Handstand Push Ups
50 Toes to Bar
50 Calorie Assault Bike
50 DB Box Step Overs @ 15/22.5kg
50ft Right Arm DB Overhead Lunge @ 15/22.5kg
50ft Left Arm DB Overhead Lunge @ 15/22.5kg

Time Cap = 25 Minutes (17 Mins & 22 Mins at Regionals)
* Actual Regionals DB Weights = 22.5/32kg

 

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!!!!

 

Warm Up:
Run 400m
Row 500m
Ski 500m
Assault Bike 1000m
Stretch & Mobilise

Dumbbell Squat Tekkers
Wallball Tekkers
Russian Kettlebell Tekkers

WOD:
7 Minute AMRAP of:
7 Dumbbell Squats @ 15/22.5kg
50m Sprint

Rest 3 Minutes

7 Minute AMRAP of:
7 Wallballs @ 6/9kg
7 Burpees

Rest 3 Minutes

7 Minute AMRAP of:
14 Russian Kettlebell Swings @ 16/24kg
28 Double Unders

* Scale WEIGHT as needed
* Scale DU’s for 14 Reduced Reps or 60 Single Unders

 

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

Speed & Agility Drills

Dumbbell Power Clean Tekkers

Tabata WOD:
10 Rounds for Max Reps of:

20 Seconds of DB Power Cleans @ 15/22.5kg
10 Seconds Rest
20 Seconds of Kettlebell Box Step Overs @ 16/24kg & 20/24″
10 Seconds Rest
20 Seconds of Ab-Mat Sit Ups
10 Seconds Rest

* Scale WEIGHT as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

Kettlebell & Dumbbell Tekkers

WOD:
3 Rounds for Max Reps of:

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Double Kettlebell Front Rack Lunge @ 16/24kg

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Chest to Bar Pull Ups

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Dumbbell Shoulder to Overhead @ 16/24kg

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Burpees

Rest 30 Seconds

* Scale WEIGHT as needed
* Scale CTB for regular “Chin Over Bar” PUs, Band Assisted, Jumping or Ring Rows

 

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:
Row 500m
Ski 500m
Stretch & Mobilise

DB Snatch Tekkers

Team WOD:
For Time of:
20 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″
40 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″
60 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″
80 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″
100 Alternating DB Snatches @ 15/22.5kg
30 Burpee Over Box Jumps @ 20/24″

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 8 Minutes Establish:
3 Rep Max Overhead Squat
(taken from floor)

b)
In 8 Minutes Establish a Max of:
1 x Clean
1 x Hang Clean
(unbroken complex)
(can be Squat or Power)

c)
“2018 Regionals WOD 4″
For Time of:

2 Rounds of:
10 Snatches @ 80/57.5kg
12 Bar-Facing Burpees

2 Rounds of:
10 Snatches @ 52.5/35kg
12 Bar-Facing Burpees

* Snatches can be Squat or Power
* No Stepping Up or Down on Burpees

Time Cap = 12 Minutes (regionals time cap = 9 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:
Assault Bike 1000m
Ski 500m
Stretch & Mobilise

Overhead Squat Tekkers
STRICT Pull Up Tekkers

WOD:
12 Minute AMRAP of:
5 STRICT Pull Ups
10 Overhead Squats @ 30/42.5kg
25 Double Unders

* Scale STRICT PUs for Band Assistsed or Ring Rows (NO KIPPING)
* Scale WEIGHT as needed
* Scale DU’s for Reduced Reps (10) or 75 Single Unders