Warm Up:
Assault Bike 2000m
Stretch & Mobilise

JYD

Hang Squat Clean Tekkers

WOD:
5 Rounds for Time of:
12 Hang Squat Cleans @ 35/50kg
24 Ab-Mat Sit Ups

* Scale WEIGHT as needed

 

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

Handstand Push Up Tekkers

WOD:
5 Rounds for Max Reps of:

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Handstand Push Ups

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Box Jumps @ 20/24″

Rest 30 Seconds

* Scale HSPU’s with Ab-Mats or Pikes
* Sub HSPU’s for Press Ups
* Scale HEIGHT as needed

 

Warm Up:
Row 1000m
Stretch & Mobilise

Deadlift Prep & Tekkers

WOD:
For Time of:
15 Deadlifts @ 70/100kg
30 Lateral Burpees
12 Deadlifts @ 70/100kg
24 Lateral Burpees
9 Deadlifts @ 70/100kg
18 Lateral Burpees
6 Deadlifts @ 70/100kg
12 Lateral Burpees
3 Deadlifts @ 70/100kg
6 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 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 1000m
Stretch & Mobilise

Dumbbell Snatch Tekkers

Team WOD:
2 Rounds for Max Reps of:

20 Seconds of Alternating DB Snatches @ 15/22.5kg
20 Seconds Rest
x 6

1 Minute Rest

20 Seconds of Over Box Jumps @ 20/24″
20 Seconds Rest
x 6

1 Minute Rest

20 Seconds of Burpees
20 Seconds Rest
x 6

1 Minute Rest

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 6 Minutes Establish:
1 Rep Max Cluster

b)
5 Rounds for Max Weight & Distance of:
In 30 Seconds = 1 x Snatch (you decide weight)
In 30 Seconds = Max Handstand Walk (scored in 6ft increments)
In 1 Minute = Rest & Increase Weight (weight can only stay the same or be increased)

Score is Total Weight lifted + Total Handstand Walk Distance

c)
3 Rounds for Max Reps of:
40 Seconds of Rope Climbs
40 Seconds of Alternating DB Snatches @ 15/22.5kg
40 Seconds of Burpee Over Box Jumps @ 24/30″
40 Seconds Rest

Score is Total Rope Climbs x Total combined Snatches & Burpee Over Box Jumps.

 

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

Toes to Bar Tekkers
Thruster Tekkers

WOD:
5 Rounds for Max Reps of:
1 Minute of Toes to Bar
1 Minute of Thrusters @ 42.5/60kg
1 Minute Rest

* Scale T2B for Hanging Knee Raises or Ab-Mat Sit Ups
* Scale WEIGHT as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

WOD:
For Time of:
Run 1 Mile
50 Kettlebell Swings @ 16/24kg
50 Burpees
Run 800m
35 Kettlebell Swings @ 16/24kg
35 Burpees
Run 400m
20 Kettlebell Swings @ 16/24kg
20 Burpees

* Scale WEIGHT & DISTANCE as needed
* Scale REPS as needed

 

Warm Up:
Row 1000m
Stretch & Mobilise

“Bring Sally Up”

Overhead Squat Tekkers

WOD:
12 Minute AMRAP of:
10 Overhead Squats @ 30/42.5kg
15 Alternating Lunges
25 Double Unders

* Scale WEIGHT as needed
* Scale DU’s for 15 Reduced Reps or 75 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
Ski 500m
Stretch & Mobilise

Team WOD:
30 Minute AMRAP of:
5 Pull Ups
10 Press Ups
15 Air Squats

One Person AMRAP’s the above, while the other:

AMRAP’s Calorie Row, Ski or Assault Bike

Switch with your Partner every 3 Minutes.

* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows
* Scale Press Ups to Knees

 

Competitor WOD: 7:00pm – 8:00pm:

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

b)
In 12 Minutes Establish a Max of:
1 x Clean
1 x Hang Clean
1 x Jerk

c)
4 Rounds for Max Reps of:

2 Minute AMRAP of:
2 Muscle Ups
4 Toes to Bar
6 Alternating Pistol Squats

immediately into:

2 Minute AMRAP of:
Calorie Row

 

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!!!!