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

Dumbbell Hang Snatch Tekkers

Team WOD:
5 Rounds for Max Reps of:

1 Minute of Calorie Row, Ski or Assault Bike
1 Minute of Alternating DB Hang Snatches @ 15/22.5kg
1 Minute Rest

1 Minute of Calorie Row, Ski or Assault Bike
1 Minute of Double Unders
1 Minute Rest

* Scale WEIGHT as needed
* Scale DUs for Single Unders

 

Competitor WOD: 7:00pm – 8:00pm

a)
For Time of:
10 Snatches @ 40/60kg
8 Snatches @ 50/70kg
6 Snatches @ 55/80kg
4 Snatches @ 60/85kg
2 Snatches @ 65/90kg

Time Cap = 7 Minutes

3 Minute Rest

b)
For Time of:
10 Clean & Jerks @ 50/80kg
8 Clean & Jerks @ 60/90kg
6 Clean & Jerks @ 70/100kg
4 Clean & Jerks @ 75/110kg
2 Clean & Jerks @ 80/120kg

Time Cap = 7 Minutes

c)
For Time of:
Row 60 Calories
50 Toes to Bar
40 Box Step Overs @ 20/24″ – 15/22.5kg x 2
30 Burpees to High Target
20 Overhead Squats @ 30/42.5kg
5 Rope Climbs

Time Cap = 14 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

JYD

Hang Power Clean Tekkers

WOD:
3 Rounds for Max Reps of:

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Chest to Bar Pull Ups

Rest 1 Minute

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Hang Power Cleans @ 50/70kg

Rest 1 Minute

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Lateral Burpees

Rest 1 Minute

* Scale DISTANCE as needed
* Scale C2B for Regular “Chin Over Bar”, Band Assisted or Jumping PU’s, or Ring Rows
* Scale WEIGHT as needed

 

Today is a Birthday WOD for Paul “Lovejoy” Lovett who is turning 45! Happy Birthday Paul from everyone at CrossFit Teesside!

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

Thruster Tekkers
Sumo-Deadlift High Pull Tekkers

WOD:
5 Minute AMRAP of:
28 Thrusters @ 30/42.5kg
28 Sumo-Deadlift High Pulls @ 30/42.5kg

1 Minute Rest

5 Minute AMRAP of:
28 Ab-Mat Sit Ups
28 Press Ups

1 Minute Rest

5 Minute AMRAP of:
28 Sumo-Deadlift High Pulls @ 30/42.5kg
28 Thrusters @ 30/42.5kg

* Scale WEIGHT as needed
* Scale Press Ups to Knees as needed

 

Bank Holiday Opening Hours:

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

NO LUNCHTIME CLASS

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

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

Single Arm Russian Swing Tekkers
Single Arm Overhead Lunge Tekkers

WOD:
10 Rounds for Max Reps of:

40 Seconds of Single Arm Russian Kettlebell Swings @ 16/24kg
20 Seconds Rest
40 Seconds of Calorie Row, Ski or Assault Bike
20 Seconds Rest
40 Seconds of Single Arm Overhead Kettlebell Lunges @ 16/24kg
20 Seconds Rest
40 Seconds of Burpees
20 Seconds Rest

* Switch hands after every 5 Reps on Russian Swings & Overhead Lunges

* Scale WEIGHT 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:
Run 200m
Row 250m
x 3
Stretch & Mobilise

Double Under Practice

Kettlebell Swing & Wallball Tekkers

WOD:
10 Rounds for Max Reps of:
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Kettlebell Swings @ 16/24kg
30 Seconds Rest
30 Seconds of Wallballs @ 6/9kg
30 Seconds Rest

* Scale DUs for Single Unders if needed
* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
1 x Power Snatch
1 x Hang Power Snatch

b)
10 Minutes to Establish a Max of:
1 x Power Clean
1 x Hang Power Clean
1 x Push Jerk

c)
For Time of:
10 Muscle Ups
20 Alternating Pistol Squats
50 Double Unders
20 Chest to Bar Pull Ups
50 Wallballs @ 6/9kg
10 Muscle Ups
20 Alternating Pistol Squats
50 Double Unders
20 Toes to Bar
50 Box Jumps @ 20/24″
10 Muscle Ups
20 Alternating Pistol Squats
50 Double Unders
20 Handstand Push Ups
50 Calorie Row

 

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
Ski 400m
Stretch & Mobilise

STRICT HSPU Tekkers

WOD:
For Time of:
10 Strict Handstand Push Ups
Run 200m
8 Strict Handstand Push Ups
Run 200m
6 Strict Handstand Push Ups
Run 200m
4 Strict Handstand Push Ups
Run 200m
2 Strict Handstand Push Ups
Run 200m
4 Box Step Ups @ 20/24″ – 16/24kg
Run 200m
8 Box Step Ups @ 20/24″ – 16/24kg
Run 200m
12 Box Step Ups @ 20/24″ – 16/24kg
Run 200m
16 Box Step Ups @ 20/24″ – 16/24kg
Run 200m
20 Box Step Ups @ 20/24″ – 16/24kg
Run 200m

* Scale DISTANCE as needed
* Scale STRICT HSPUs with Ab -Mats, Pikes or Press Ups
* Scale HEIGHT & WEIGHT as needed

 

Warm Up:
Row 1000m
Stretch & Mobilise

Barbell Tekkers

WOD:
5 Rounds for Max Reps of:
1 Minute of Sumo-Deadlift High Pulls @ 30/42.5kg
1 Minute of Front Rack Lunges @ 30/42.5kg
1 Minute of Shoulder to Overhead @ 30/42.5kg
EMOTM = 5 Burpees
(Every Minute On The Minute)

* Scale WEIGHT as needed
* Scale BURPEES as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

“Roxanne”

WOD:
For Time of:
50 Box Jumps @ 24/30″
Run 800m
75 Ab-Mat Sit Ups
Run 1200m
100 Burpees
Run 1600m

* Scale DISTANCE as needed
* Scale HEIGHT as needed
* Scale REPS as needed