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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

 

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

Team WOD:
“Team Helen”
30 Minute AMRAP of:
400m Run
21 Kettlebell Swings @ 16/24kg
12 Pull Ups

* Switch with your Partner after every Full Round
* Scale DISTANCE as needed
* Scale WEIGHT as needed
* Scale PU’s for Band Assisted or Jumping PU’s or Ring Rows

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish:
1 Rep Max Snatch

b)
10 Minutes to Establish:
1 Rep Max Clean & Jerk

c)
0 – 10 Minutes Complete:
“Isobel”
For Time of:
30 Snatches @ 42.5/60kg

10 – 20 Minutes Complete:
“Grace”
For Time of:
30 Clean & Jerks @ 42.5/60kg

20 – 30 Minutes Complete:
For Time of:
30 Muscle Ups

 

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

Wallball Tekkers

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

* Scale WEIGHT as needed
* Scale REPS as needed

 

New Years Eve Opening Hours:

7:00am – 8:00am = CrossFit Class
8:00am – 10:00am = Open Gym
10:00am – 11:00am = CrossFit Class
11:00am – 12:00pm = CrossFit Class

NO EVENING CLASSES

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

WOD:
30 Minute AMRAP of:
5 Clean & Jerks @ 42.5/60kg
10 Lateral Burpees
15 Ab-Mat Sit Ups

On 0 and 15 Minutes… Run 1 Mile

* Scale WEIGHT as needed
* Scale 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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

 

Warm Up:
Row 1000m
Stretch & Mobilise

Team WOD:
20 Minute AMRAP of:
7 Toes to Bar
14 Ab-Mat Sit Ups
7 Russian Kettlebell Swings @ 24/32kg
14 Over Box Jumps @ 20/24″

* Switch with Partner after every FULL ROUND.
* Scale T2B for Hanging Knee Raises
* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
5 Minute AMRAP of:
3 Ring Muscle Ups
6 Box Step Overs @ 20/24″ 15/22.5kg

3 Minute Rest

b)
5 Minute AMRAP of:
“Kettlebell DT”
12 Kettlebell Deadlifts @ 16/24kg
9 Kettlebell Hang Cleans@ 16/24kg
6 Kettlebell Shoulder to Overhead @ 16/24kg

3 Minute Rest

c)
5 Minute AMRAP of:
15 Chest to Bar Pull Ups
50 Double Unders

3 Minute Rest

d)
5 Minute AMRAP of:
6 Handstand Push Ups
6 Left Arm Overhead Lunge @ 15/22.5kg
6 Right Arm Overhead Lunge @ 15/22.5kg

 

Thursday 27th December 2018 Opening Hours:

7:00am – 8:00am CrossFit Class
8:00am – 9:30am Open Gym
9:30am – 10:30am CrossFit Class

10:30am – 12:30pm CLOSED

12:30pm – 1:30pm CrossFit Class

1:30pm – 4:00pm CLOSED

4:00pm – 5:00pm Open Gym
5:00pm – 6:00pm CrossFit Class
6:00pm – 7:00pm CrossFit Class
7:00pm – 8:00pm CrossFit Class

Warm Up:
Run 800m
Stretch & Mobilise

JYD

Barbell Tekkers

WOD:
3 Rounds for Time of:

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Power Cleans @ 42.5/60kg

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Front Squats @ 42.5/60kg

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Shoulder to Overhead @ 42.5/60kg

Rest 30 Seconds

* Scale WEIGHT as needed

 

CHRISTMAS EVE OPENING HOURS & CLASS TIMES:

7:00am – 8:00am = CrossFit Class
8:00am – 10:00am = Open Gym
10:00am – 11:00am = CrossFit Class
11:00am – 12:00pm = CrossFit Class

NO EVENING CLASSES

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

Movement Re-Cap & Practice

WOD:
For Max Reps of:

6 Minute AMRAP of:
10 Calorie Row
20 Kettlebell Swings @ 16/24kg

Rest 2 Minutes

6 Minute AMRAP of:
10 Wallballs @ 6/9kg
20 Ab-Mat Sit Ups

Rest 2 Minutes

6 Minute AMRAP of:
10 Calorie Ski
20 Alternating Lunges

Rest 2 Minutes

6 Minute AMRAP of:
10 Hang Dumbbell Snatches @ 15/22.5kg
20 Double Unders

Rest 2 Minutes

6 Minute AMRAP of:
10 Assault Bike Calories
20 Burpees

* Scale WEIGHTs as needed
* Scale DU’s for 10 Reduced Reps or 50 Single Unders

 

Warm Up:
Run 800m
Stretch & Mobilise

“Roxanne”

WOD:
“Gaza”
5 Rounds for Time of:
35 Kettlebell Swings @ 16/24kg
30 Press Ups
25 Pull Ups
20 Box Jumps @ 24/30″
Run 1 Mile

U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins, and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther.

* Scale DISTANCE as needed
* Scale WEIGHT & HEIGHT as needed
* Scale Press Ups to Knees
* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows

 

Warm Up:
Run 800m
Stretch & Mobilise

Overhead Squat Tekkers
Back Squat Tekkers

WOD:
“Jenny”
20 Minute AMRAP of:
20 Overhead Squats @ 15/20kg
20 Back Squats @ 15/20kg
Run 400m

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

* Scale WEIGHT & DISTANCE as needed

 

Warm Up:
Row 1000m
Stretch & Mobilise

Thruster Tekkers

WOD:
“Rahoi”
12 Minute AMRAP of:
12 Box Jumps @ 20/24″
6 Thrusters @ 30/42.5kg
6 Bar-Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

* Scale HEIGHT & WEIGHT as needed