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

STRICT Pull Up Tekkers
Press Up Tekkers

WOD:
5 Rounds for Max Reps of:

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Strict Pull Ups

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Press Ups

Rest 30 Seconds

In 90 Seconds:
Run 100m
In remaining time AMRAP:
Air Squats

Rest 30 Seconds

* Scale STRICT PUs to STRICT Band Assisted PU’s or Ring Rows
* Scale Press Ups to Knees

 

Check out the Whiteboard this week to make your choices for our traditional “12 Days of Christmas”! The choices will be wrote up at some point tomorrow. For each of the 12 Days, you have a choice to make between two Hero or Benchmark WODs. At the end of the week, the votes will be counted, and the WODs with the most votes will be the ones that we will be taking on! If you are unsure what certain workouts are, check your diaries or search it online to make sure you know what your getting yourself into!

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

JYD

Barbell Tekkers

WOD:
3 Rounds of:

In 12 Minutes:
Run 1 Mile
In remaining time AMRAP:
12 Deadlifts @ 50/70kg
9 Hang Power Cleans @ 50/70kg
6 Push Jerks @ 50/70kg

1 Minute Rest

* Scale DISTANCE & 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 A-Bike:
30 Seconds On
30 Seconds Off
x 5

Barbell Tekkers

Team WOD:
10 Rounds for Max Reps of:
30 Seconds of Front Rack Lunges @ 42.5/60kg
30 Seconds Rest
30 Seconds of Shoulder to Overhead @ 42.5/60kg
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)
15 Minutes to Establish:
1 Rep Max Overhead Squat

b)
5 Rounds for Max Reps of:
30 Seconds of Ring Muscle Ups
30 Seconds Rest
30 Seconds of Power Snatches @ 42.5/60kg
30 Seconds Rest
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Calorie Row
30 Seconds Rest
30 Seconds of Calorie Assault Bike
30 Seconds Rest

 

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

WOD:
5 Rounds for Time of:
Run 200m
10 Thrusters @ 30/42.5kg
15 Lateral Burpees

* Scale WEIGHT as needed

 

Warm Up:
Row 500m
Ski 500m
Stretch & Mobilise

WOD:
3 Rounds for Max Reps of:

40 Seconds of Pull Ups
20 Seconds Rest
40 Seconds of Double Unders
20 Seconds Rest
40 Seconds of Ab-Mat Sit Ups
20 Seconds Rest
40 Seconds of Calorie Row
20 Seconds Rest
40 Seconds of Calorie Assault Bike
20 Seconds Rest

* Scale PU’s for Band Assisted or Jumping PUs
* Scale DUs for Single Unders

 

Warm Up:
Run 800m
Stretch & Mobilise

WOD:
3 Rounds for Max Reps of:

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Wallballs @ 6/9kg

Rest 1 Minute

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Box Jumps @ 20/24″

Rest 1 Minute

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

Rest 1 Minute

* Scale DISTANCE as needed
* Scale WEIGHT & HEIGHT 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 500m
Ski 500m
Assault Bike 1000m
Stretch & Mobilise

JYD

Barbell Tekkers

Team WOD:
42-36-30-24-18-12-6 Reps for Time of:
Hang Power Cleans @ 35/50kg
Front Squats @ 35/50kg
Shoulder to Overhead @ 35/50kg

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
12 Minutes to Establish a Max of:
1 x Snatch
1 x Overhead Squat

b)
12 Minutes to Establish a Max of:
1 x Clean
2 x Jerk

c)
7 Minute Ladder of:
1 Hang Power Snatch @ 42.5/60kg
1 Burpee Ring Muscle Up
2 Hang Power Snatch
2 Burpee Ring Muscle Up
3
3… etc

Rest 3 Minutes

d)
7 Minute Ladder of:
1 Hang Power Clean @ 60/85kg
2 Burpee Over Box Jump @ 24/30″
2 Hang Power Clean @ 60/85kg
4 Burpee Over Box Jump @ 24/30″
3
6… etc

 

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:
Assault Bike 1000m
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
Over Box Jumps @ 20/24″

* Scale WEIGHT & HEIGHT as needed