“12 DAYS OF CHRISTMAS” NOTICE!!!!

CrossFit Teesside’s “12 Days of Christmas” begins Monday 9th December 2019! For those of you who are not familiar with this Box tradition, for two full weeks running up to christmas, we will be completing a mixture of Hero & Benchmark WOD’s.

During the “12 Days of Christmas”, there will be no “Open Gym” on a Thursday, just like every other day of the week, we will be running classes instead, which means that there will be a programmed WOD, on Monday, Tuesday, Wednesday, Thursday, Friday, and Saturday.

The Sunday in between will be a chance to catch up if you have missed out on a certain workout, or a well needed rest for those who are attempting to complete all of the “12 Days”!

As always, you will be able to vote for the WOD’s which you would like to come up in the “12 Days”. For each of the days, you will get a choice between two WOD’s, at the end of next week (choices are on the whiteboard in the box), the ones with the most ticks next to them will be the 12 that we complete, however they will be placed in order by the coaches, and revealed the night before they are programmed, just like normal!

Once you have had a look at the choices, do your research, and choose wisely, the majority of these workouts are not for the faint hearted!!! But as always, can be scaled as needed! So there is nothing to worry about if you are still new to CrossFit.

 

Here is Wednesday’s WOD!

Warm Up:
Assault Bike 50 Calories
Stretch & Mobilise

General Warm Up
Kettlebell Tekkers & Practice

WOD:
18 Minute AMRAP of:
10 Left Arm Kettlebell Thrusters @ 16/24kg
25 Double Unders
10 Right Arm Kettlebell Thrusters @ 16/24kg
25 Double Unders
10 Left Arm Kettlebell Overhead Lunges @ 16/24kg
25 Double Unders
10 Right Arm Kettlebell Overhead Lunges @ 16/24kg
25 Double Unders
10 Left Arm Russian Kettlebell Swings @ 16/24kg
25 Double Unders
10 Right Arm Russian Kettlebell Swings @ 16/24kg
25 Double Unders

* Scale WEIGHT as needed
* Scale DU’s to 15 Reduced Reps of 50 Single Unders

 

“12 DAYS OF CHRISTMAS” NOTICE!!!!

CrossFit Teesside’s “12 Days of Christmas” begins Monday 9th December 2019! For those of you who are not familiar with this Box tradition, for two full weeks running up to christmas, we will be completing a mixture of Hero & Benchmark WOD’s.

During the “12 Days of Christmas”, there will be no “Open Gym” on a Thursday, just like every other day of the week, we will be running classes instead, which means that there will be a programmed WOD, on Monday, Tuesday, Wednesday, Thursday, Friday, and Saturday.

The Sunday in between will be a chance to catch up if you have missed out on a certain workout, or a well needed rest for those who are attempting to complete all of the “12 Days”!

As always, you will be able to vote for the WOD’s which you would like to come up in the “12 Days”. For each of the days, you will get a choice between two WOD’s, at the end of next week (choices are on the whiteboard in the box), the ones with the most ticks next to them will be the 12 that we complete, however they will be placed in order by the coaches, and revealed the night before they are programmed, just like normal!

Once you have had a look at the choices, do your research, and choose wisely, the majority of these workouts are not for the faint hearted!!! But as always, can be scaled as needed! So there is nothing to worry about if you are still new to CrossFit.

 

Here is Tuesday’s WOD!

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

JYD

Barbell Tekkers

WOD:
10 Rounds for Max Reps of:

20 Seconds of Deadlifts @ 42.5/60kg
10 Seconds Rest
20 Seconds of Hang Power Cleans @ 42.5/60kg
10 Seconds Rest
20 Seconds of Shoulder to Overhead @ 42.5/60kg

40 Seconds Rest Before Next Round

2 Minutes Extra Rest After Completing 5 Rounds (in the middle of the workouts)

* Scale WEIGHT as needed

 

“12 DAYS OF CHRISTMAS” NOTICE!!!!

CrossFit Teesside’s “12 Days of Christmas” begins Monday 9th December 2019! For those of you who are not familiar with this Box tradition, for two full weeks running up to christmas, we will be completing a mixture of Hero & Benchmark WOD’s.

During the “12 Days of Christmas”, there will be no “Open Gym” on a Thursday, just like every other day of the week, we will be running classes instead, which means that there will be a programmed WOD, on Monday, Tuesday, Wednesday, Thursday, Friday, and Saturday.

The Sunday in between will be a chance to catch up if you have missed out on a certain workout, or a well needed rest for those who are attempting to complete all of the “12 Days”!

As always, you will be able to vote for the WOD’s which you would like to come up in the “12 Days”. For each of the days, you will get a choice between two WOD’s, at the end of next week (choices are on the whiteboard in the box), the ones with the most ticks next to them will be the 12 that we complete, however they will be placed in order by the coaches, and revealed the night before they are programmed, just like normal!

Once you have had a look at the choices, do your research, and choose wisely, the majority of these workouts are not for the faint hearted!!! But as always, can be scaled as needed! So there is nothing to worry about if you are still new to CrossFit.

 

Here is Monday’s Class WOD!

Warm Up:
Row 1000m
Stretch & Mobilise

General Warm Up
Movement Demo’s & Practice

WOD:
5 Rounds for Max Reps of:

In 1 Minute:
Complete 15 Wallballs @ 6/9kg
In remaining time AMRAP:
Burpees

Rest 1 Minute

In 1 Minute:
Complete 15 Alternating DB Hang Snatches @ 15/22.5kg
In remaining time AMRAP:
Burpees

Rest 1 Minute

In 1 Minute:
Complete 30 Ab-Mat Sit Ups
In remaining time AMRAP:
Burpees

Rest 1 Minute

* Scale WEIGHT as needed
* Reduce REPs as needed (advice will be given at whiteboard)

 

For those of you who are unfamiliar with how things work on a Friday, it is all about TEAM WOD!!!. All Classes on a Friday 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! It is certainly our favourite day of the week at the Box!

Warm Up:
Row or Assault Bike for 3 Minutes
Stretch & Mobilise

“Roxanne”

Team WOD:
5 Rounds of:

3 Minute AMRAP of:
20 Double Unders
10 Kettlebell Swings @ 16/24kg
5 Burpee Box Jumps @ 20/24″

3 Minute Rest

* Scale DU’s for 10 Reduced Reps or 40 Single Unders
* Scale WEIGHT & HEIGHT as needed

 

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 250m
Ski 250m
Assault Bike 15 Calories
Stretch & Mobilise

Sumo-Deadlift High Pull Tekkers
Single Arm DB STOH Tekkers

WOD:
For Time of:
20 Sumo-Deadlift High Pulls @ 30/42.5kg
40 Single Arm DB Shoulder to Overhead @ 15/22.5kg
15 Sumo-Deadlift High Pulls @ 30/42.5kg
30 Single Arm DB Shoulder to Overhead @ 15/22.5kg
10 Sumo-Deadlift High Pulls @ 30/42.5kg
20 Single Arm DB Shoulder to Overhead @ 15/22.5kg
5 Sumo-Deadlift High Pulls @ 30/42.5kg
10 Single Arm DB Shoulder to Overhead @ 15/22.5kg

* Switch Hands after every 5 Reps on the DB Shoulder to Overheads

* Scale WEIGHTs as needed

 

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

WOD:
For Time of:
20 Chest to Bar Pull Ups
Run 200m
40 Press Ups
Run 400m
80 Sit Ups
Run 800m
100 Alternating Static Lunges
Run 1600m

* Scale C2B for regular “Chin Over”, Band Assisted or Jumping PU’s, or Ring Rows
* Scale Press Ups to Knees
* Scale DISTANCE as needed
* Scale REPs as needed

 

Warm Up:
Row 500m
Assault Bike 25 Calories
Stretch & Mobilise

JYD

Squat Clean Tekkers

WOD:
For Max Reps of:
1 Minute of Squat Cleans @ 42.5/60kg
1 Minute of Lateral Burpees
2 Minute of Squat Cleans @ 42.5/60kg
2 Minute of Lateral Burpees
3 Minute of Squat Cleans @ 42.5/60kg
3 Minute of Lateral Burpees

* Scale WEIGHT as needed
* Scale Movement to a Front Squat if needed

 

For those of you who are unfamiliar with how things work on a Friday, it is all about TEAM WOD!!!. All Classes on a Friday 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! It is certainly our favourite day of the week at the Box!

Warm Up:
Row, Ski or Assault Bike:
7/10 Calories
Alternating with Partner for 5 Minutes
Stretch & Mobilise

Kettlebell SDHP Tekkers
Thruster Tekkers

WOD:
10 Rounds for Max Reps of:

In 90 Seconds:
Row, Ski or Assault Bike 7/10 Calories
12 Kettlebell Sumo-Deadlift High Pull @ 16/24kg
In remaining time AMRAP:
Thrusters @ 15/20kg

Rest 1 Minute

* Switch with partner every 90 Seconds

* Scale WEIGHT as needed
* Scale Calories if needed

 

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!!!!