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 or Ski 1000m
Stretch & Mobilise

JYD

Hang Power Snatch Tekkers

Team WOD:

10 Rounds for Max Reps of:

30 Seconds of Hang Power Snatches @ 25/35kg
30 Seconds Rest
30 Seconds of Box Jumps @ 20/24″
30 Seconds Rest
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest

* Scale WEIGHT & HEIGHT 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 25 Calories
Stretch & Mobilise

STRICT Pull Up Tekkers
Single Arm Overhead Kettlebell Lunge Tekkers

WOD:
10 Rounds for Time of:
3 Strict Pull Ups
6 Left Arm Overhead Kettlebell Lunges @ 16/24kg
6 Right Arm Overhead Kettlebell Lunges @ 16/24kg
9 Ab-Mat Sit Ups

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

 

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

JYD

Barbell Tekkers

WOD:
15 Minute Ladder of:
3 Deadlifts @ 42.5/60kg
3 Hang Power Cleans @ 42.5/60kg
3 Shoulder to Overhead @ 42.5/60kg
6 Burpees
4 Deadlifts @ 42.5/60kg
4 Hang Power Cleans @ 42.5/60kg
4 Shoulder to Overhead @ 42.5/60kg
8 Burpees
5 Deadlifts @ 42.5/60kg
5 Hang Power Cleans @ 42.5/60kg
5 Shoulder to Overhead @ 42.5/60kg
10 Burpees
6
6
6
12… Continue as far as possible

* Scale WEIGHT as needed

 

Warm Up:
Run 400m
Row 500m
Stretch & Mobilise

Wallballs Tekkers

WOD:
“Karen”
For Time of:
150 Wallballs @ 6/9kg

Time Cap = 16 Minutes

Immediately after Time Cap:

10 Minute AMRAP of:
Run 200m
50 Double Unders

* Scale WEIGHT as needed
* Scale DU’s for 25 Reduced Reps or 150 Single Unders

 

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, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5
Stretch & Mobilise

Thruster Tekkers

Team WOD:
30 Minute AMRAP of:
100 Thrusters @ 30/42.5kg
125 Calorie Row, Ski or Assault Bike
150 Lateral Burpees

* In this Team WOD, you will switch with your Partner after every Minute. 1 Minute On, 1 Minute Off.

* 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
Ski 500m
Stretch & Mobilise

JYD

Barbell Tekkers

WOD:
21 – 18 – 15 – 12 – 9 – 6 – 3 Reps for Time of:
Hang Power Snatches @ 25/35kg
Sumo-Deadlift High Pulls @ 25/35kg

* Scale WEIGHT as needed

 

Warm Up:
Row 250m
Ski 250m
Assault Bike 25 Calories
Stretch & Mobilise

General Warm Up

Movement Tekkers/Demos & Practice

WOD:
6 Minute AMRAP of:
Toes to Bar
EMOTM = 12 Alternating Static Lunges

Rest 2 Minutes

6 Minute AMRAP of:
Box Step Overs @ 20/24″ & 15/20kg Plate
EMOTM = 12 Sit Ups

Rest 2 Minutes

6 Minute AMRAP of:
Kettlebell Swings @ 16/24kg
EMOTM = 6 Burpees

* Scale T2B for Hanging Knee Raises
* Scale HEIGHT & WEIGHT as needed

 

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

JYD

Barbell Tekkers

WOD:
5 Rounds for Max Reps of:

40 Seconds of Double Unders
20 Seconds Rest
40 Seconds of Hang Squat Cleans @ 42.5/60kg
20 Seconds Rest
40 Seconds of Shoulder to Overhead @ 42.5/60kg
20 Seconds Rest

* Scale WEIGHT as needed
* Scale DU’s for Singles if needed