Workout of the Day

Team & Competitor WOD’s 27.06.2014

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 more experienced CrossFitters who are moving on to advanced movements & loads and possibly have their eye on competing in future CrossFit Competitions!

 

Warm Up:
Row 800m
Stretch & Mobilise

Run 800m with Partner carrying a 6/9kg Med Ball
Perform 10 Med Ball Squats each every 100m

Team WOD: (In Pairs)
3 Rounds For Max Reps Of:
3 Minutes of Double Unders
3 Minutes of Burpee Box Step Overs @ 16/24kg & 20/24″
3 Minutes of Ab-Mat Sit Ups
Rest 1 Minute

* Scale Double Unders for Single Unders
* Scale HEIGHT & WEIGHT as needed

In this Team WOD you will follow the routine of 30 Seconds On, 30 Seconds Off with your partner only for the 3 Minutes of Double Unders. For Burpee Box Step Overs and Ab-Mat Sit Ups you can split the reps however you like.

 

Competitor WOD: 7:00pm – 8:00pm

A)
20 Minutes to Establish:
1 Rep Max Front Squat

B)
20 Minutes to Establish:
1 Rep Max Bench Press

C)
20 Minutes to Establish:
1 Rep Max Deadlift

D)
For Time Of:
9 Chest to Bar Pull Ups
9 Box Jumps @ 24/30″
30 Double Unders
7 Chest to Bar Pull Ups
7 Box Jumps @ 24/30″
30 Double Unders
5 Chest to Bar Pull Ups
5 Box Jumps @ 24/30″
30 Double Unders

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp