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

Hang Power Clean Tekkers
Front Rack Lunge Tekkers

WOD:
5 Rounds for Max Reps of:
30 Seconds of Pull Ups
30 Seconds Rest
30 Seconds of Hang Power Cleans @ 35/50kg
30 Seconds Rest
30 Seconds of Front Rack Lunges @ 35/50kg
30 Seconds Rest

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

 

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

JYD

Hang Power Snatch Tekkers

WOD:
3 Rounds of:

3 Minute AMRAP of:
7 Hang Power Snatches @ 25/35kg
7 Lateral Burpees

1 Minute Rest

3 Minute AMRAP of:
7 Thrusters @ 25/35kg
14 Ab-Mat Sit Ups

1 Minute Rest

* 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:
Run 800m
Stretch & Mobilise

Thruster Tekkers

Team WOD:
20 Minute AMRAP of:
5 Thrusters @ 35/50kg
10 Lateral Burpees

One person AMRAPs while the other = Runs 400m

* Scale DISTANCE & WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

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

b)
12 Minutes to Establish a Max of:
1 x Power Clean
2 x Push Jerk

c)
For Time of:
200 Double Unders
150ft DB Front Rack Walking Lunge @ 15/22.5kg
100ft Handstand Walk
50 Chest to Bar Pull Ups
25 Calorie Assault Bike

Time Cap = 18 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:
Row 500m
Ski 500m
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

WOD:
For Time of:
10 Clean & Jerks @ 42.5/60kg
20 Pull Ups
8 Clean & Jerks @ 42..5/60kg
16 Pull Ups
6 Clean & Jerks @ 42.5/60kg
12 Pull Ups
4 Clean & Jerks @ 42.5/60kg
8 Pull Ups
2 Clean & Jerks @ 42.5/60kg
4 Pull Ups

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

 

Warm Up:
Run 800m
Stretch & Mobilise

Wallball Tekkers

WOD:
4 Rounds for Max Reps of:

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Wallballs @ 6/9kg

Rest 1 Minute

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Burpee Box Jumps @ 20/24″

Rest 1 Minute

* Scale WEIGHT, HEIGHT & DISTANCE as needed

 

Warm Up:
Row 1000m
Stretch & Mobilise

Deadlift Tekkers
Single Arm Overhead Lunge Tekkers

WOD:
7 Minute Ladder of:
3 Deadlifts @ 70/100kg
10 Double Unders
6 Deadlifts @ 70/100kg
20 Double Unders
9
30… Continue as far as possible

Rest 3 Minutes

7 Minute Ladder of:
3 Left Arm Overhead Lunges @ 24/32kg
3 Right Arm Overhead Lunges @ 24/32kg
20 Ab-Mat Sit Ups
6 Left Arm Overhead Lunges @ 24/32kg
6 Right Arm Overhead Lunges @ 24/32kg
20 Ab-Mat Sit Ups
9
9
20… Continue as far as possible

* Scale WEIGHT as needed
* Scale DU’s for Reduced Reps (half) or Single Unders (double)

 

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 1000m
Stretch & Mobilise

JYD

Hang Power Snatch Tekkers

Team WOD:
2 Rounds of:

7 Minute AMRAP of:
7 Hang Power Snatches @ 25/35kg
7 Lateral Burpees

2 Minute Rest

7 Minute AMRAP of:
7 Calorie Row
10 Wallballs @ 6/9kg

2 Minute Rest

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 10 Minutes Establish:
1 Rep Max Hang Snatch

b)
In 10 Minute Establish:
1 Rep Max Hang Clean

c)
3 Rounds for Max Reps of:

In 90 Seconds:
3 Rope Climbs
In remaining time AMRAP:
Power Snatches @ 42.5/60kg

Rest 30 Seconds

In 90 Seconds:
Row 200m
In remaining time AMRAP:
Toes to Bar

Rest 30 Seconds

In 90 Seconds:
12/15 Calorie Assault Bike
In remaining time AMRAP:
Burpee Box Jumps @ 24/30kg

Rest 30 Seconds

 

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 250m
Ski 250m
Assault Bike 500m
Stretch & Mobilise

Barbell Tekkers
Handstand Push Up Demo & Practice

WOD:
12 Minute AMRAP of:
10 Handstand Push Ups
10 Power Cleans @ 42.5/60kg
10 Front Squats @ 42.5/60kg

* Scale HSPU with Ab-Mats or Pikes @ 1 – 1
* Scale WEIGHT as needed