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, Ski, or Assault Bike for 3 – 5 Minutes
Stretch & Mobilise

Team WOD: (In Pairs)
For Max Reps Of:

45 Seconds of Calorie Row
15 Seconds Rest
45 Seconds of Ab-Mat Sit Ups
15 Seconds Rest
x 5 Rounds

1 Minute Rest

45 Seconds of Shuttle Sprint
15 Seconds Rest
45 Seconds of Ball Slams @ 7/9kg
15 Seconds Rest
x 5 Rounds

1 Minute Rest

45 Seconds of Calorie Ski
15 Seconds Rest
45 Seconds of Double Unders
15 Seconds Rest
x 5 Rounds

1 Minute Rest

45 Seconds of Calorie Assault Bike
15 Seconds of Rest
45 Seconds of Burpees
15 Seconds of Rest
x 5 Rounds

* Scale WEIGHT as needed
* Scale DU’s to Single Unders

Competitor WOD: 7:00pm – 8:00pm

A)
1 x Clean & Jerk: Every 2 Minutes for 20 Minutes
Start 15 – 20kg below your 1 Rep Max
Increase Weight by 2.5 – 5kg after every successful attempt

B)
“2015 Open WOD”
14 Minute AMRAP Of:
7 Muscle Ups
50 Wallballs @ 6/9kg
100 Double Unders