Warm Up:
Row 1000m
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

WOD:
21 – 15 – 9 Reps for Time of:
Clean & Jerk @ 35/50kg
Over Box Jumps @ 20/24″

* Scale WEIGHT & HEIGHT as needed

 

Bank Holiday Monday Opening Times:

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:
Run 800m
Stretch & Mobilise

WOD:
3 Rounds for Max Reps of:

In 4 Minutes:
Row or Ski 250m or Assault Bike 500m
Run 200m

Rest remaining time

3 Minute AMRAP of:
7 Wallballs @ 6/9kg
7 Burpees

Rest 1 Minute

3 Minute AMRAP of:
7 Kettlebell Swings @ 16/24kg
7 Ab-Mat Sit Ups

Rest 1 Minute

* Scale DISTANCE as needed
* 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 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

Workout Explanation & Kit Collection

Team WOD:
30 Minute AMRAP of:
10 Calorie Row, Ski or Assault Bike
10 Burpees

One AMRAPs while the other:

Runs 800m with an object of choice!

Each Team will start with the following objects which will earn them points once completed:

1 x 20kg Plate = 5 Points
1 x 15kg Plate = 4 Points
1 x 10kg Plate = 3 Points
1 x 5kg Plate = 2 Points
1 x 24kg Kettlebell = 5 Points
1 x 16kg Kettlebell = 4 Points
(or choose to run without object) = 1 Point
Bonus Object ???? = 12 Points

* Score at the end will be the amount of full Rounds completed x total Points earned from carrying objects on runs!

* Scale DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 1 Minute:
Assault Bike 6/9 Calories
In remaining time:
1 x Heavy Snatch
Rest 1 Minute
x 5

* score is total Weight lifted from 5 attempts

b)
In 1 Minute:
Row 6/9 Calories
In remaining time:
1 x Heavy Clean & Jerk
Rest 1 Minute
x 5

* Score is total Weight lifted from 5 attempts

c)
For Time of:
9 Deadlifts @ 60/85kg
7 Hang Power Cleans @ 60/85kg
5 Push Jerks @ 60/85kg
50 Double Unders
7 Deadlifts @ 60/85kg
5 Hang Power Cleans @ 60/85kg
3 Push Jerks @ 60/85kg
35 Double Unders
5 Deadlifts @ 60/85kg
3 Hang Power Cleans @ 60/85kg
1 Push Jerk @ 60/85kg
20 Double Unders

 

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

Chest to Bar Tekkers
Push Press Tekkers

WOD:
12 Minute AMRAP of:
6 Chest to Bar Pull Ups
12 Push Press @ 30/42.5kg
18 Ab-Mat Sit Ups

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

 

Warm Up:
Run 800m
Stretch & Mobilise

Double Under Tekkers
Handstand Push Up Tekkers

WOD:
5 Rounds for Max Reps of:

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Handstand Push Ups

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Double Unders

Rest 30 Seconds

* Scale HSPU’s with Ab-Mats or Pikes
* Substitute HSPU’s for Press Ups
* Scale DU’s to Single Unders

 

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

JYD

Squat Clean Tekkers

WOD:
For Time of:
15 Squat Cleans @ 42.5/60kg
30 Burpees
12 Squat Cleans @ 42.5/60kg
24 Burpees
9 Squat Cleans @ 42.5/60kg
18 Burpees
6 Squat Cleans @ 42.5/60kg
12 Burpees
3 Squat Cleans @ 42.5/60kg
6 Burpees

* 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 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:
Row, Ski or Assault Bike:
3-5 Minutes
Stretch & Mobilise

Thruster Tekkers

Team WOD:
10 Rounds for Max Reps of:

30 Seconds of Thrusters @ 30/42.5kg
30 Seconds Rest
30 Seconds of Lateral Burpees
30 Seconds Rest
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 12 Minutes Establish:
1 x Hang Snatch
1 x Snatch
1 x Overhead Squat

b)
In 12 Minutes Establish:
1 x Hang Clean
1 x Clean
1 x Split Jerk

c)
For Time of:
10 Squat Snatches @ 42.5/60kg
5 Ring Muscle Ups
8 Squat Snatches @ 42.5/60kg
4 Ring Muscle Ups
6 Squat Snatches @ 42.5/60kg
3 Ring Muscle Ups
4 Squat Snatches @ 42.5/60kg
2 Ring Muscle Ups
2 Squat Snatches @ 42.5/60kg
1 Ring Muscle Up

 

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:
Ski 1000m
Stretch & Mobilise

JYD

Hang Power Clean & Jerk Tekkers

WOD:
12 Minute LADDER of:
10 Double Unders
3 Hang Power Clean & Jerk @ 42.5/60kg
10 Alternating Static Lunges
20 Double Unders
6 Hang Power Clean & Jerk @ 42.5/60kg
10 Alternating Static Lunges
30 Double Unders
9 Hang Power Clean & Jerk @ 42.5/60kg
10 Alternating Static Lunges
40
12
10
50
15
10… etc

* Scale DU’s for Reduced Reps (5-10-15-20-25 etc)
* Scale DU’s for Single Unders @ 2-1 (20-40-60-80-100 etc)
* Scale WEIGHT as needed