Warm Up:
Row 200m
Ski 200m
Assault Bike 20/25 Calories
Stretch & Mobilise

JYD

Barbell Tekkers

WOD:
5 Rounds for Max Reps of:

30 Seconds of Double Unders
30 Seconds of Hang Power Cleans @ 42.5/60kg
30 Seconds of Front Squats @ 42.5/60kg
30 Seconds of Shoulder to Overhead @ 42.5/60kg

2 Minute Rest

* Scale DU’s for Single Unders if needed
* Scale WEIGHT as needed
* Weight should be challenging, but every time you pick up the Barbell, AT LEAST 5 REPS should be linked together.

 

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 20/25 Calories
Stretch & Mobilise

Team WOD:
5 Rounds for Max Reps of:
1 Minute of Box Jumps @ 20/24″
1 Minute Rest
1 Minute of Alternating DB Snatches @ 15/22.5kg
1 Minute Rest
1 Minute of Burpees
1 Minute Rest

* One person works for 1 Minute, while the other Rests

* 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:
Run 400m
Row 500m
Stretch & Mobilise

Lower Body & Overhead Mobility

Thruster Tekkers

WOD:
For Time of:
Run 200m
10 Thrusters @ 50/70kg
Run 200m
8 Thrusters @ 50/70kg
Run 200m
6 Thrusters @ 50/70kg
Run 200m
4 Thrusters @ 50/70kg
Run 200m
2 Thrusters @ 50/70kg

* Scale DISTANCE & WEIGHT as needed

 

Warm Up:
50 Calorie Row, Ski or Assault Bike
50 Double Unders or 150 Single Unders
Stretch & Mobilise

WOD:
10 Rounds for Max Reps of:

40 Seconds of Calorie Row, Ski or Assault Bike
20 Seconds Rest
40 Seconds of Double Unders
20 Seconds Rest
40 Seconds of Alternating Box Step Ups @ 20/24″
20 Seconds Rest
40 Seconds of Burpees
20 Seconds Rest

* Scale DU’s for Single Unders if needed
* Step Ups are with No Weight

 

Warm Up:
Row 1000m
Stretch & Mobilise

Lower Body focused Warm Up & Mobility

Sumo-Deadlift High Pull Tekkers

WOD:
5 Rounds of:

3 Minute AMRAP:
3 Sumo-Deadlift High Pulls @ 30/42.5kg
6 Alternating Goblet Lunges @ 16/24kg
9 Sit Ups

Rest 1 Minute Between Rounds

* Scale 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!

Today we would like to wish a very Happy Birthday to the Sweatiest man in CrossFit Teesside, Ricky “Fireball” Beadnall! We hope you enjoy your Birthday Team WOD, which includes just a few of your favourite movements!

Warm Up:
Ski 500m
Assault Bike 25 Calories
50 Double Unders or 150 Single Unders
Stretch & Mobilise

Handstand Push Up & Pistol Squat Tekkers

Set-Up, Practice & Tactics Talk with Partner

Team WOD:
6 Rounds for Max Reps of:

1 Minute of Handstand Push Ups
1 Minute of Alternating Pistol Squats
1 Minute of Double Unders
1 Minute Rest

* Share the work with your Partner however you want!

* Scale HSPU with Ab-Mats or Pikes (knees or feet)
* Substitute HSPU for Press Ups or Barbell or Dumbell Push Press (2 DB’s)
* Scale Pistols Squats for Post or Box Assisted
* Substitute Pistols for Box Step Ups or Alternating Lunges
* Scale DU’s for Single Unders (divide by three at the end)

 

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
Run 400m
Stretch & Mobilise

“Roxanne”

WOD:
For Time of:
Row 1000m
50 Burpee Box Jumps @ 20/24″
Run 1000m

* Scale DISTANCE & HEIGHT as needed

 

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