As we no longer have spare Skipping Ropes hung up on the wall in the box, please make sure you bring your own Rope to Class! If you have not yet invested in your own Skipping Rope, we have Cable Jump Ropes available in the Box for £10, or you can buy them online!

Warm Up:
Run 800m
Stretch & Mobilise

Pull Up & Press Up Mobility & Tekkers
Double Under Practice

WOD:
5 Rounds for Max Reps of:

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

Rest 30 Seconds

* Scale PU’s to Band Assisted or Jumping PU’s, or Ring Rows
* Scale Press Ups to Knees
* Scale DU’s to Single Unders (3-1)

 

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

Thruster Tekkers
Pistol Squat Mobility & Tekkers

WOD:
7 Minute AMRAP of:
10 Alternating DB Hang Snatches @ 15/22.5kg
10 Alternating Pistol Squats

Rest 3 Minutes

7 Minute AMRAP of:
7 Thrusters @ 25/35kg
7 Burpees

* Scale Pistols for Post, Band or Box Assisted Pistols
* Sub Pistols for Box Step Ups, Lunges or Squats
* Scale WEIGHT as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

WOD:
3 Rounds for Max Reps of:

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Single Arm Russian Kettlebell Swings @ 16/24kg
(switch arms every 5 Reps)

Rest 1 Minute

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Ab-Mat Sit Ups

Rest 1 Minute

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

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 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

3 Rounds

  • 200m run
  • 15 Air Squats
  • 5 Burpees

WOD in pairs

For time:

  • 4 x 400m run (2 each)
  • 100 DB Snatch @ 15kg/22.5kg
  • 100 Goblet Squats @ 15kg/22.5kg
  • 100 DB Box Step ups @ 15kg/22.5kg
  • 100 Burpees over the DB
  • 4 x 400m run (2 each)

Scale the weight and height as needed

 

 

Competitor WOD

A)

Hang Snatch EMOM x 8

B)

Hang Clean n Jerk EMOM x 8

C)

“Santora”

3 Rounds for max reps

  • 1 minute of Squat Cleans @ 50kg/70kg
  • 1 minute of 20 foot Shuttle sprints (10 foot forward, 10 foot backwards = 1 rep)
  • 1 minute of Deadlifts @ 80kg/110kg
  • 1 minute of Burpees
  • 1 minute of Jerks @ 5okg/70kg
  • 1 minute 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!!!!

 

 

We are placing an order for more female vests at the end of this week, if anybody would like to place an order just tell one of the Coaches.

 

Warm up

3 Rounds

  • Row 200m
  • 10m Lunge
  • 10m Inch work
  • 20 sec calf stretch

Power Clean Tekkers

WOD

AMRAP 18 minutes

  • 7 Power Cleans @ 50kg/70kg
  • 14 Box Jumps @ 20″/24″
  • 21 Alternate Lunges

*Scale the weight and height as needed*

 

We are placing an order for more female vests at the end of this week, if anybody would like to place an order just tell one of the Coaches. We also now have Cable Speed Ropes in stock for those who need one, these are £10 each.

 

Warm up

30 ON 30 OFF x 10

Ski/Row/AB

WOD

AMRAP 7 minutes

  • 7 Pull ups
  • 7 R arm DB STOH @ 15kg/22.5kg
  • 7 L arm DB STOH @ 15kg/22.5kg

rest 3 minutes

AMRAP 7 minutes

  • 10 Thrusters @ 20kg/30kg
  • 25 Double Unders

*scale the weight as needed*

*scale pull ups for jumping or band assisted*

*scale Double Unders for 10 reduced reps or 50 singles*

 

 

 

We are placing an order for more female vests at the end of this week, if anybody would like to place an order just tell one of the Coaches. :-)

 

Warm up

Run/Row/Ski 1000m

Stretch and mobilise

WOD

For time:

  • Run 800m
  • 50 KB Swings @ 16kg/24kg
  • 50 Burpees
  • 50 Sit ups
  • 35 KB Swings @ 16kg/24kg
  • 35 Burpees
  • 35 Sit ups
  • 20 KB Swings @ 16kg/24kg
  • 20 Burpees
  • 20 Sit ups
  • Run 800m

*scale the weight/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:
Run 800m
Stretch & Mobilise

Team WOD:
30 Minute AMRAP of:
10 Burpee Box Jumps @ 20/24″
12/15 Calorie Row or Assault Bike
Run 200m

* Scale HEIGHT & DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
1 x Snatch: EMOTM x 8

b)
1 x Clean & Jerk: EMOTM x 8

c)
2 Rounds for Max Reps of:

In 1 Minute Complete:
8/10 Calorie Assault Bike
In remaining time AMRAP:
Ring Muscle Ups

Rest 1 Minute

In 1 Minute Complete:
8/10 Calorie Assault Bike
In remaining time AMRAP:
Snatches @ 35/50kg

Rest 1 Minute

In 1 Minute Complete:
8/10 Calorie Assault Bike
In remaining time AMRAP:
Kettlebell Hang Clean & Jerks @ 16/24kg

Rest 1 Minute

 

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!!!!