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!

Today’s Team WOD is a very special Birthday WOD for Simone “The Lioness” Johnson who is hitting the Big 50! Happy Birthday Simone from everyone at CrossFit Teesside!!! We hope you enjoy it!


Warm Up:
Run, Row or Ski 800m
Stretch & Mobilise

Movement Re-Cap and Practice

Team WOD:
50 Minute AMRAP of:
100 Double Unders
50 Russian Kettlebell Swings @ 16/24kg
50 Ab-Mat Sit Ups
50 Alternating Lunges
50 Burpees
50 Calorie Row, Ski or Assault Bike
50 Burpees
50 Alternating Lunges
50 Ab-Mat Sit Ups
50 Russian Kettlebell Swings @ 16/24kg
100 Double Unders

* In todays Team WOD, you will switch with your Partner, every Minute!

* Scale DUs to 100 Single Unders
* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

10 Minutes to Establish:
1 Rep Max Hang Power Snatch

10 Minutes to Establish:
1 Rep Max Hang Power Clean & Push Jerk

For Time of:
25 Calorie Row
5 Clean & Jerks @ 60/85kg
10 Box Jumps @ 24/30″
20 Calorie Row
4 Clean & Jerks @ 24/30″
8 Box Jumps @ 24/30″
15 Calorie Row
3 Clean & Jerks @ 60/85kg
6 Box Jumps @ 24/30″
10 Calorie Row
2 Clean & Jerks @ 60/85kg
4 Box Jumps @ 24/30″
5 Calorie Row
1 Clean & Jerk @ 60/85kg
2 Box Jumps @ 24/30″


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