Warm Up:
Row 200m
Assault Bike 15 Calories
Ski 200m
Stretch & Mobilise

Pulling, Pressing & Squatting Mobilisation

Movement Tekkers & Demos

Set-Up & Practice

WOD:
5 Rounds for Max Reps of:

20 Seconds of Chest to Bar Pull Ups
30 Seconds of Front Squats @ 50/70kg
40 Seconds of Single Arm DB Shoulder to Overhead @ 15/22.5kg
(switch arms after every 5 Reps)

90 Seconds Rest

* Scale C2B for regular Pull Ups, Band Assisted or Jumping PU’s or Ring Rows
* Scale WEIGHT as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Power Snatch Tekkers

WOD:
For Time of:
20 Power Snatches @ 30/42.5kg
Run 400m
15 Power Snatches @ 30/42.5kg
Run 400m
10 Power Snatches @ 30/42.5kg
Run 400m
5 Power Snatches @ 30/42.5kg
Run 400m

* Scale DISTANCE & WEIGHT as needed

 

For those of you who are unfamiliar with how things work on a Friday, it is all about TEAM WOD!!!. All Classes on a Friday 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! It is certainly our favourite day of the week at the Box!

Tomorrow we are sad to be saying goodbye to another of our long standing members Chris “Hally” Hall, before he moves to Dubai! Good luck in your new Job and Home from everyone at CrossFit Teesside!

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Power Clean Tekkers

Team WOD:
30 Minute AMRAP of:
10 Power Cleans @ 42.5/60kg
25 Double Unders

* Switch with your partner after every 3 Minutes

* Scale WEIGHT as needed
* Scale DU’s for 15 Reduced Reps or 50 Single Unders

 

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

Overhead Squat Prep & Tekkers

Bar Muscle Up Tekkers & Practice

WOD:
5 Rounds for Max Reps of:

30 Seconds of Bar Muscle Ups
30 Seconds Rest
30 Seconds of Overhead Squats @ 30/42.5kg
30 Seconds Rest
30 Seconds of Alternating Lunges
30 Seconds Rest

* Scale WEIGHT as needed
* Scale BMU for Box Assisted/Jumping BMU
* Scale BMU for C2B or Regular Pull Ups (Band, Jumping, Ring Row)

 

Warm Up:
Row 250m
Ski 250m
Assault Bike 15 Calories
Stretch & Mobilise

Partner Warm Up:
7 Calorie Row/Ski/A-Bike
7 Burpees
(switch after each round)

Movement Re-Cap & Practice

WOD:
7 Minute AMRAP of:
7 Over Box Jumps @ 20/24″
7 Press Ups

1 Minute Rest

7 Minute AMRAP of:
14 Double Unders
7 Ab-Mat Sit Ups

1 Minute Rest

7 Minute AMRAP of:
14 Single Arm Russian Kettlebell Swings @ 16/24kg (7 Each Arm)
7 Burpees

* Scale HEIGHT & WEIGHT as needed
* Scale Press Ups to Knees if needed
* Scale DU’s for 7 Reduced Reps or 28 Single Unders

 

Warm Up:
Row 300m
Assault Bike 15 Calories
Stretch & Mobilise

JYD

Hang Power Snatch Tekkers

Pistol Squat Tekkers & Practice

WOD:
12 Minute AMRAP of:
12 Alternating Pistol Squats
12 Hang Power Snatches @ 30/42.5kg

* Scale WEIGHT as needed
* Scale PS for Post Assisted (reduced contact to increase difficulty)
* Scale PS for Box Assisted (reduce height to increase difficulty)

 

For those of you who are unfamiliar with how things work on a Friday, it is all about TEAM WOD!!!. All Classes on a Friday 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! It is certainly our favourite day of the week at the Box!

 

Warm Up:
Row 500m
Assault Bike 20/25 Calories
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

Team WOD:
For Max Reps of:

a)
1 Minute of Clean & Jerks @ 6/9kg
1 Minute of Wallballs @ 6/9kg
1 Minute Rest
x 3

b)
1 Minute of Calorie Row or Assault Bike
1 Minute of Burpees
1 Minute Rest
x 3

c)
1 Minute of Clean & Jerks @ 6/9kg
1 Minute of Wallballs @ 6/9kg
1 Minute Rest

* Scale WEIGHT as needed

 

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
Assault Bike 20/25 Calories
Stretch & Mobilise

Single Arm Overhead Kettlebell Lunge Tekkers

WOD:
15 Minute AMRAP of:
4 Left Arm Overhead Kettlebell Lunges @ 24/32kg
4 Right Arm Overhead Kettlebell Lunges @ 24/32kg
8 Box Jumps @ 20/24″
25 Double Unders

* Scale WEIGHT & HEIGHT as needed
* Scale DU’s for 10-15 Reduced Reps or 75 Single Unders