Warm Up:
Row 500m
Assault Bike 20 Calories
Double Under Practice
Stretch & Mobilise

JYD

Squat Clean Tekkers

WOD:
For Time of:
3 Squat Cleans @ 42.5/60kg
3 Lateral Burpees
6 Squat Cleans @ 42.5/60kg
6 Lateral Burpees
9 Squat Cleans @ 42/5/60kg
9 Lateral Burpees
100 Double Unders
9 Squat Cleans @ 42.5/60kg
9 Lateral Burpees
6 Squat Cleans @ 42.5/60kg
6 Lateral Burpees
3 Squat Cleans @ 42.5/60kg
3 Lateral Burpees

* Scale WEIGHT as needed
* Scale DU’s to 25 or 50 Reduced Reps or 200 Single Unders if needed

 

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

Whole Body Warm Up & Mobility

Russian Kettlebell Swing & Dumbbell Hang Snatch Tekkers

WOD:
12 Minute Ladder of:
Row, Ski or Assault Bike 5 Calories
5 Russian Kettlebell Swings @ 24/32kg
Row, Ski or Assault Bike 10 Calories
10 Russian Kettlebell Swings @ 24/32kg
15
15… Etc

Rest 3 Minutes

12 Minute Ladder of:
5 Alternating DB Hang Snatches @ 15/22.5kg
Run 100m
10 Alternating DB Hang Snatches @ 15/22.5kg
Run 100m
15
Run 100m… Etc

* Scale WEIGHT as needed

 

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

Toes to Bar Tekkers & Practice
Press Up Re-Cap

WOD:
7 Minute AMRAP of:
Toes to Bar
EMOTM = 20 Air Squats

Rest 3 Minutes

7 Minute AMRAP of:
Press Ups
EMOTM = 20 Alternating Static Lunges

* Scale T2B for Hanging Knee Raises or Sit Ups
* Scale Press Ups to Knees
* Reduced Squats & Lunge Reps 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 100 Calories
Stretch & Mobilise

Wallball Tekkers

Team WOD:
4 Rounds for Max Reps of:
1 Minute of Wallballs @ 6/9kg
1 Minute Rest
90 Seconds of Burpees
90 Seconds Rest
2 Minutes of Calorie Row, Ski or Assault Bike
2 Minutes Rest

* Scale WEIGHT as needed

 

Thursday is Open Gym Day. The Box is open at the usual times, however there are no set classes.

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

Lower Body & Front Rack Mobility

Front Rack Lunge Tekkers

WOD:
For Time of:
Run 400m
30 Alternating Front Rack Lunges @ 42.5/60kg
Run 400m
20 Alternating Front Rack Lunges @ 42.5/60kg
Run 400m
10 Alternating Front Rack Lunges @ 42.5/60kg

* Scale DISTANCE & WEIGHT as needed
* Scale FRL to a Back Rack Lunge or Goblet Lunge if needed

 

Warm Up:
Run 200m
Row 300m
Ski 300m
Stretch & Mobilise

“Roxanne”

Ankle & Calve Mobility

WOD:
10 Rounds for Time of:
10 Burpees
12 Box Jumps @ 20/24″
15 Ab-Mat Sit Ups

* Scale HEIGHT as needed
* Reduce Reps as needed or reduce Rounds to 5

Time Cap = 25 Minutes

 

Warm Up:
Run 800m
Stretch & Mobilise

Single Arm DB Hang Squat Clean Tekkers
Handstand Push Up Tekkers

WOD:
20 Minute AMRAP of:
Run 200m
6 Left Arm DB Hang Squat Cleans @ 15/22.5kg
6 Right Arm DB Hang Squat Cleans @ 15/22.5kg
12 Handstand Push Ups
Rest 1 Minute

* Scale WEIGHT as needed
* Scale HSPU’s with Ab-Mats or Pikes @ 1-1
* Scale HSPU’s for Press Ups @ 1-1 or 2-1
* Reduce HSPU Reps as 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:
Run 800m
Stretch & Mobilise

Running & Jumping Drills & Mobility

Team WOD:
25 Minute AMRAP of:
Run 200m
8 Burpee Over Box Jumps @ 20/24″
16 Ab-Mat Sit Ups

* Switch with your partner after every Full Round

* Scale DISTANCE & HEIGHT as needed

 

Great news – Our opening hours have been extended as of Tuesday 4th February. All of the classes will be on at exactly the same times, however we will now have OPEN GYM 10:30am-12:30pm & 1:30pm-5pm. We hope this will be of help to many of you in order to get your training done when you cant make the class times.

Thursday is Open Gym Day. The Box is open at the usual times, however there are no set classes.

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!!!!