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:
30 Seconds On
30 Seconds off
x 5
Stretch & Mobilise

Thruster Tekkers
Kettlebell SDHP Tekkers

Team WOD:
22 Minute AMRAP of:
Row, Ski or Assault Bike 7/10 Calories
7 Thrusters @ 30/42.5kg
10 Kettlebell Sumo Deadlift High Pulls @ 16/24kg

* Switch with your partner, after every full round

* Scale WEIGHT 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 500m
Assault Bike 20 Calories
Stretch & Mobilise

“Roxanne”

WOD:
25 Minute AMRAP of:
20 Burpees
30 Box Jumps @ 20/24″
40 Alternating Static Lunges

* Scale HEIGHT as needed

 

Warm Up:
Ski 1000m
Double Under Practice
Stretch & Mobilise

Shoulder Warm Up
Shoulder to Overhead Tekkers
Chest to Bar Re-Cap

WOD:
5 Rounds for Max Reps of:

20 Seconds of Chest to Bar Pull Ups
30 Seconds of Double Unders
40 Seconds of Shoulder to Overhead @ 42.5/60kg

Rest 90 Seconds

* Scale C2B for regular “Chin Over Bar” PU’s, Band Assisted or Jumping PU’s, or Ring Rows
* Scale DU’s for Single Unders if needed
* Scale WEIGHT as needed

 

Warm Up:
Row, Ski or Assault Bike 50 Calories
Stretch & Mobilise

Movement Demo’s & Standards Re-Cap

WOD:
5 Rounds of:

In 3 Minutes:
Row, Ski or Assault Bike 15/20 Calories
In remaining time AMRAP:
8 Press Ups
10 Sit Ups
12 Air Squats

Rest 3 Minutes

* Scale Press Ups to Knees 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 100 Calories (in pairs)
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

Team WOD:
2 Rounds for Max Reps of:

a)
20 Seconds of Clean & Jerks @ 42.5/60kg
20 Seconds Rest
x 6

2 Minutes Rest

b)
30 Seconds of Wallballs @ 6/9kg
30 Seconds Rest
x 6

2 Minutes Rest

* Scale WEIGHT 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:
Run 800m
Stretch & Mobilise

JYD

Hang Squat Clean Tekkers

WOD:
3 Rounds of:

In 6 Minutes:
Run 800m
In remaining time AMRAP:
7 Hang Squat Cleans @ 42.5/60kg
7 Strict Pull Ups

Rest 3 Minutes

* Scale DISTANCE as needed
* Scale WEIGHT as needed
* Scale HSC to Front Squats if needed
* Scale PU’s to Band Assisted or Ring Rows as needed (NO KIPPING)

 

Warm Up:
Row 500m
Ski 500m
50 Double Unders or 150 Single Unders
Stretch & Mobilise

Deadlift Tekkers
Dumbbell Hang Clean & Jerk Tekkers

WOD:
4 Rounds for Max Reps of:
30 Seconds of Deadlifts @ 50/70kg
30 Seconds of Double Unders
30 Seconds of Left Arm Dumbbell Hang Clean & Jerks @ 15/22.5kg
30 Seconds of Double Unders
30 Seconds of Right Arm Dumbbell Hang Clean & Jerks @ 15/22.5kg
30 Seconds of Double Unders

* Scale WEIGHT as needed
* Scale DU’s for Single Unders if needed

 

Warm Up:
Row 250m
Ski 250m
Assault Bike 20 Calories
Stretch & Mobilise

Toes to Bar Tekkers
Pistol Squat Tekkers

WOD:

a)
10 Minute AMRAP of:
10 Toes to Bar
10 Press Ups
10 Alternating Pistol Squats

3 Minute Rest

b)
10 Burpees
10 Sit Ups
10 Alternating Static Lunges

* Scale T2B for Hanging Knee Raises
* Scale Press Ups to Knees
* Scale Pistol Squats for Box or Post Assisted Pistols, or Air Squats