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

JYD

Clean & Jerk Tekkers

WOD:
For Time of:
10 Clean & Jerks @ 42.5/60kg
20 Burpee Box Jumps @ 20/24″
8 Clean & Jerks @ 42.5/60kg
16 Burpee Box Jumps @ 20/24″
6 Clean & Jerks @ 42.5/60kg
12 Burpee Box Jumps @ 20/24″
4 Clean & Jerks @ 42.5/60kg
8 Burpee Box Jumps @ 20/24″
2 Clean & Jerks @ 42.5/60kg
4 Burpee Box Jumps @ 20/24″

* Scale WEIGHT & HEIGHT as needed

 

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

Pistol Squat Tekkers
Wall Climb Tekkers

WOD:
4 Rounds for Max Reps of:

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Alternating Pistol Squats

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Wall Climbs

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Calorie Row

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Ab-Mat Sit Ups

Rest 30 Seconds

* Scale Pistols for Post/Band/Box Assisted Pistols
* Substitute Pistols for Box Step Ups or Lunges
* Scale Wall Climbs for 1/2 or 1/4 Climbs, or Wall Holds

 

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 and 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

JYD

Hang Power Snatch Tekkers

WOD:
30 Minute AMRAP of:
15 Wallballs @ 6/9kg
12 Hang Power Snatches @ 25/35kg
10 Burpees

Switch with your partner every 3 Minutes

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

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

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

c)
3 Rounds for Time of:
21 Toes to Bar
15 Power Cleans @ 60/85kg
9 Power Snatches @ 42.5/60kg

Time Cap = 15 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:
Run 800m
Stretch & Mobilise

Front Rack Lunge Tekkers

WOD:
For Time of:
Run 800m
30 Front Rack Lunges @ 42.5/60kg
Run 800m
20 Front Rack Lunges @ 42.5/60kg
Run 800m
10 Front Rack Lunges @ 42.5/60kg

* Scale DISTANCE & WEIGHT as needed

 

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

Bar Muscle Up Tekkers

WOD:
5 Rounds for Max Reps of:

30 Seconds of Bar Muscle Ups
30 Seconds Rest
30 Seconds of Calorie Row
30 Seconds Rest
30 Seconds of Calorie Assault Bike
30 Seconds Rest
30 Seconds of Alternating DB Snatches @ 15/22.5kg
30 Seconds Rest
30 Seconds of Ab-Mat Sit Ups
30 Seconds Rest

* Scale BMU for Band Assisted/Jumping BMU, CTB or Regular Pull Ups, Jumping PU’s or Ring Rows
* Scale WEIGHT as needed

 

Warm up

Row 1000m

Squat mobility

Thruster/Hang Power Clean tekkers

Double Under tekkers

WOD

15 minute ladder of:

  • 3 Thrusters @ 30kg/42.5kg
  • 3 Hang Power Cleans @ 30kg/42.5kg
  • 3 Lateral Burpees
  • 25 Double Unders
  • 6 Thrusters @ 30kg/42.5kg
  • 6 Hang Power Cleans @ 30kg/42.5kg
  • 6 Lateral Burpees
  • 25 Double Unders
  • 9
  • 9
  • 9
  • etc

*Scale the weight as needed, scale Doubles for singles @ 3-1 or reduced reps*

 

 

 

 

 

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 and 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”!

 

Team WOD:
For Total Max Reps of:

1.
45 Seconds of Calorie Row
15 Seconds Rest
45 Seconds of Double Unders
15 Seconds Rest
x 5

1 Minute Rest

2.
45 Seconds of Shuttle Sprints
15 Seconds Rest
45 Seconds of Wallballs @ 6/9kg
15 Seconds Rest
x 5

1 Minute Rest

3.
45 Seconds of Calorie Ski
15 Seconds Rest
45 Seconds of Burpee Box Jumps @ 20/24″
15 Seconds Rest
x 5

1 Minute Rest

4.
45 Seconds of Calorie Assault Bike
15 Seconds Rest
45 Seconds of Kettlebell Swings @ 16/24kg
15 Seconds Rest
x 5

* Scale WEIGHT & HEIGHT as needed
* Scale DU’s to Single Unders

 

Competitor WOD: 7:00pm – 8:00pm

a)
7 Minute Ladder of:
5 Squat Snatches @ 40/60kg
5 Squat Snatches @ 45/65kg
5 Squat Snatches @ 50/70kg
5 Squat Snatches @ 55/75kg
5 Squat Snatches @ 60/80kg
5 Squat Snatches @ 65/85kg
Max Squat Snatches @ 70/90kg

3 Minute Rest

b)
7 Minute Ladder of:
5 Clean & Jerks @ 55/80kg
5 Clean & Jerks @ 60/85kg
5 Clean & Jerks @ 65/90kg
5 Clean & Jerks @ 70/95kg
5 Clean & Jerks @ 75/100kg
5 Clean & Jerks @ 80/105kg
Max Clean & Jerks @ 85/110kg

c)
25 Minute AMRAP of:
20 Ring Muscle Ups
20 Handstand Push Ups @ 3/6″ Deficit
20 Weighted Pistol Squats @ 15/22.5kg
30 Chest to Bar Pull Ups
30 Handstand Push Ups
30 Pistol Squats
40 Toes to Bar
40m Handstand Walk
40 Box Jumps @ 24/30″

 

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 1000m
Stretch & Mobilise

STRICT Pull Up Tekkers
Front Rack Lunge Tekkers

WOD:
10 Rounds for Time of:
4 Strict Pull Ups
6 Press Ups
8 Front Rack Lunges @ 42.5/60kg

* Scale PUs for Band Assisted or Ring Rows (NO KIPPING)
* Scale Press Ups to Knees
* Scale WEIGHT as needed