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

Sumo-Deadlift High Pull Tekkers

WOD:
21-18-15-12-9-6-3 Reps for Time of:
Sumo-Deadlift High Pull @ 30/42.5kg
Lateral Burpees

* Scale WEIGHT as needed

 

Warm Up:
Row 250m
Ski 250m
Assault Bike 500m
Stretch & Mobilise

Movement Tekkers & Practice

WOD:
3 Rounds for Max Reps of:
30 Seconds of Toes to Bar
30 Seconds Rest
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Handstand Push Ups
30 Seconds Rest
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Box Step Overs @ 20/24″ & 16/24kg
30 Seconds Rest
30 Seconds of Double Unders
30 Seconds Rest

* Scale T2B for Hanging Knee Raises
* Scale HSPU with Ab-Mats or Pikes
* Scale HEIGHT as needed
* Scale DU’s for Single Unders

 

Warm Up:
Run 800m
Stretch & Mobilise

Barbell Tekkers & Practice

WOD:
For Time of:
10 Deadlifts @ 42.5/60kg
10 Hang Power Cleans @ 42.5/60kg
10 Front Squats @ 42.5/60kg
10 Shoulder to Overhead @ 42.5/60kg
Run 400m
8 Deadlifts @ 42.5/60kg
8 Hang Power Cleans @ 42.5/60kg
8 Front Squats @ 42.5/60kg
8 Shoulder to Overhead @ 42.5/60kg
Run 400m
6 Deadlifts @ 42.5/60kg
6 Hang Power Cleans @ 42.5/60kg
6 Front Squats @ 42.5/60kg
6 Shoulder to Overhead @ 42.5/60kg
Run 400m
4 Deadlifts @ 42.5/60kg
4 Hang Power Cleans @ 42.5/60kg
4 Front Squats @ 42.5/60kg
4 Shoulder to Overhead @ 42.5/60kg
Run 400m
2 Deadlifts @ 42.5/60kg
2 Hang Power Cleans @ 42.5/60kg
2 Front Squats @ 42.5/60kg
2 Shoulder to Overhead @ 42.5/60kg
Run 400m

* Scale WEIGHT & DISTANCE 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 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:
Partner Hill Sprints
Stretch & Mobilise

Thruster Tekkers

Team WOD:
20 Minute AMRAP of:
12 Thrusters @ 30/42.5kg
12 Lateral Burpees
1 x Hill Sprint

* Partners will take it in turn to complete 1 Full Round of the AMRAP at a time. While Partner 1 is completing their Round, Partner 2 is resting until they switch over.

* Scale WEIGHT as needed (Comfortable Weight, ideally Thrusters will remain unbroken)

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 60 Seconds:
Sprint 100m
In remaining time complete:
1 x Snatch

Rest 1 Minute

x 5

b)
In 60 Seconds:
Sprint 100m
In remaining time complete:
1 x Clean

Rest 1 Minute

x 5

c)
For Time of:
20 Ring Muscle Ups
15 Power Snatches @ 42.5/60kg
30 Over Box Jumps @ 24/30″
15 Power Cleans @ 60/85kg
40 Wallballs @ 6/9kg
5 Rope Climbs
50 Alternating DB Snatches @ 15/22.5kg
15 Front Squats @ 70/100kg
60 Double Unders
1 x Hill Sprint with 20kg Plate

Time Cap = 25 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:
Row 500m
Ski 500m
Assault Bike 1000m
Stretch & Mobilise

JYD

Hang Power Snatch Tekkers
Pistol Squat Tekkers

WOD:
10 Rounds for Max Reps of:
30 Seconds of Hang Power Snatches @ 30/42.5kg
30 Seconds of Pistol Squats
30 Seconds Rest

* Scale WEIGHT as needed
* Scale Pistols for Post/Band Assisted or Box Assisted Pistols
* Sub Pistols for Lunges, Box Step Ups or Squats

 

Warm Up:
Run 800m
Stretch & Mobilise

Equipment Set-Up & Movement Practice

WOD:
In 40 Minutes:
Run 2 Miles

In remaining time AMRAP:
50 Double Unders
40 Ab-Mat Sit Ups
30 Kettlebell Swings @ 16/24kg

* Only after completing your 2 Mile Run, every 5 Minutes you must complete a 200m Run
* When you come back in from the 200m Run, carry on with your AMRAP

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

 

Warm Up:
Row 1000m
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

WOD:
For Time of:
15 Clean & Jerks @ 42.5/60kg
30 Lateral Burpees
12 Clean & Jerks @ 42.5/60kg
24 Lateral Burpees
9 Clean & Jerks @ 42.5/60kg
18 Lateral Burpees
6 Clean & Jerks @ 42.5/60kg
12 Lateral Burpees
3 Clean & Jerks @ 42.5/60kg
6 Lateral Burpees

* Scale WEIGHT & REPs 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:
Run 800m
Stretch & Mobilise

Team WOD:
20 Minute AMRAP of:
10 Burpees
10 Kettlebell Swings @ 16/24kg
10 Ab-Mat Sit Ups

One person AMRAP’s while the other = Runs 400m

* Scale WEIGHT & DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 10 Minutes:
1 Rep Max Snatch

b)
In 10 Minutes:
1 Rep Max Clean & Jerk

c)
For Time of:
12 Thrusters @ 50/70kg
50 Double Unders
8 Thrusters @ 50/70kg
35 Double Unders
4 Thrusters @ 50/70kg
20 Double Unders

Time Cap = 7 Minutes