Warm Up:
Run 800m
Stretch & Mobilise

WOD:
For Time of:
Run 400m
50 Kettlebell Swings @ 16/24kg
50 Box Jumps @ 20/24″
50 Ab-Mat Sit Ups
Run 400m
35 Kettlebell Swings @ 16/24kg
35 Box Jumps @ 20/24″
35 Ab-Mat Sit Ups
Run 400m
20 Kettlebell Swings @ 16/24kg
20 Box Jumps @ 20/24″
20 Ab-Mat Sit Ups

* Scale WEIGHT & HEIGHT as needed
* Scale DISTANCE as needed

 

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

Sumo-Deadlift High Pull Tekkers
Thruster Tekkers

WOD:
7 Minute Ladder of:
3 Sumo-Deadlift High Pulls @ 30/42.5kg
3 Toes to Bar
6 Sumo-Deadlift High Pulls @ 30/42.5kg
6 Toes to Bar
9
9… Continue as far as possible

3 Minutes Rest

7 Minute Ladder of:
3 Thrusters @ 30/42.5kg
3 Lateral Burpees
6 Thrusters @ 30/42.5kg
6 Lateral Burpees
9
9… Continue as far as possible

* Scale WEIGHT as needed
* Scale T2B for Hanging Knee Raises

 

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, Row or Ski 800m
Stretch & Mobilise

Team WOD:
20 Minute AMRAP of:
40 Box Jumps @ 20/24″
40 Alternating Hang DB Snatches @ 15/22.5kg
40 Burpees

* Scale HEIGHT & WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
Squat Snatch Ladder x 3
(you have 3 Minutes to complete 5 Reps, any remaining time is extra Rest before the next Round begins, there is a set 1 Minute Rest after each Round)
(You will get three scores for this section which is Time for each Ladder)
(Scale WEIGHT as needed, ask your Coach for recommended Weights based on your Max)

Round 1 = 45/70kg, 47.5/72.5kg, 50/75kg, 52.5/77.5kg, 55/80kg
Round 2 = 50/75kg, 52.5/77.5kg, 55/80kg, 57.5/82.5kg, 60/85kg
Round 3 = 55/80kg, 57.5/82.5kg, 60/85kg, 62.5/87.5kg, 65/90kg

b)
Squat Clean Ladder x 3
(you have 3 Minutes to complete 5 Reps, any remaining time is extra Rest before the next Round begins, there is a set 1 Minute Rest after each Round)
(You will get three scores for this section which is Time for each Ladder)
(Scale WEIGHT as needed, ask your Coach for recommended Weights based on your Max)

Round 1 = 50/95kg, 55/100kg, 60/105kg, 65/110kg, 70/115kg
Round 2 = 55/100kg, 60/105kg, 65/110kg, 70/115kg, 75/120kg
Round 3 = 60/105kg, 65/110kg, 70/115kg, 75/120kg, 80/125kg

c)
WOD:

7 Rounds for Time of:
4 Ring Muscle Ups
3 Power Cleans @ 70/100kg
10m Handstand Walk

Time Cap = 15 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
Assault Bike 1000m
Stretch & Mobilise

JYD

Hang Power Clean Tekkers
Wallball Tekkers

WOD:
15 Minute Ladder of:
3 Hang Power Cleans @ 35/50kg
6 Wallballs @ 6/9kg
6 Ab-Mat Sit Ups
6 Hang Power Cleans @ 35/50kg
12 Wallballs @ 6/9kg
12 Ab-Mat Sit Ups
9
18
18… etc.

* Scale WEIGHT as needed

 

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

JYD

Power Snatch Tekkers

WOD:
For Max Reps of:
1 Minute of Power Snatches @ 30/42.5kg
1 Minute of Lateral Burpees
2 Minute of Power Snatches @ 30/42.5kg
2 Minute of Lateral Burpees
3 Minute of Power Snatches @ 30/42.5kg
3 Minute of Lateral Burpees

* Scale WEIGHT as needed

 

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

Pistol Squat Tekkers

WOD:
15 Minute AMRAP of:
15 Alternating Pistol Squats
20 Kettlebell Swings @ 16/24kg
25 Double Unders

* Scale Pistols for Band/Post/Box Assisted Pistol Squats
* Substitute Pistols for Step Ups or Lunges if needed
* Scale WEIGHT as needed
* Scale DU’s for 10 Reduced Reps of 75 Single Unders

 

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 Bike:
3 – 5 Minutes
Stretch & Mobilise

Thruster Tekkers

Team WOD:
2 Rounds for Max Reps of:

40 Seconds of Thrusters @ 30/42.5kg
40 Seconds Rest
40 Seconds of Pull Ups
40 Seconds Rest
30 Seconds of Thrusters @ 30/42.5kg
30 Seconds Rest
30 Seconds of Pull Ups
30 Seconds Rest
20 Seconds of Thrusters @ 30/42.5kg
20 Seconds of Rest
20 Seconds of Pull Ups
20 Seconds Rest

1 Minute Rest

40 Seconds of Double Unders
40 Seconds Rest
40 Seconds of Ab-Mat Sit Ups
40 Seconds Rest
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Ab-Mat Sit Ups
30 Seconds Rest
20 Seconds of Double Unders
20 Seconds of Rest
20 Seconds of Ab-Mat Sit Ups
20 Seconds Rest

1 Minute Rest

* Scale WEIGHT as needed
* Scale PUs for Band Assisted, Jumping or Ring Rows
* Scale DU’s for Single Unders (3-1)

 

Competitor WOD: 7:00pm – 8:00pm

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

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

c)
For Time of:

21 – 15 – 9 Reps of:
Overhead Squats @ 35/50kg
Pull Ups

15 – 10 – 5 Reps of:
Overhead Squats @ 42.5/60kg
Chest to Bar Pull Ups

9 – 6 – 3 Reps of:
Overhead Squats @ 50/70kg
Bar Muscle Ups

Time Cap = 18 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 Snatch Tekkers

WOD:
3 Rounds for Time of:
Run 800m
25 Hang Power Snatches @ 25/35kg
15 Lateral Burpees

* Scale DISTANCE & WEIGHT as needed