Workout of the Day

TEAM and COMP WOD 04.11.16

Christmas Party tickets are now on sale for £12.50, see a coach to purchase yours so you don’t miss out. Its held at the Dickens Inn 2 in Middlesbrough and is from 730pm til late. We have a hot buffet and a D.J organised. Partners, Boyfriends, Girlfriends, husbands or wives are all welcome to come and join us. 🙂

 

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 Coached session is designed for our CrossFitters who are ready to introduce some advanced movements are loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!

 

Todays TEAM WOD has been programmed by the 0930am Housewives of CrossFit Teesside!!

Warm Up:

30 secs ON/30 secs Off x 6 on:

Rower

Air bike

Clean n Jerk Tekkers

Team WOD:

30 minute AMRAP in pairs:

  • 150 Wall Balls @ 6kg/9kg
  • 120 Kettlebell Swings @ 16kg/24kg
  • 90 Plate Sit ups @ 10kg/15kg
  • 60 Clean n Jerks @ 42.5kg/60kg
  • 30 Lateral Burpees

*scale the weight as needed, share the reps between the pair of you evenly*

 

Competitor WOD: 7:00pm – 8:00pm

EMOM: 1 Snatch, start at 70% of your 1RM, increase in 2.5kgs-5kgs increments, 3 misses then stop

Every 90 seconds: 1 Clean n jerk, start at 70% of your 1RM, increase in 2.5kgs-5kgs increments, 3 misses then stop.

This WOD is taken from the recent European wide competition “Battle of the Beasts”

For time:

  • 40 Calorie Row
  • 30 Thrusters @ 30kg/42.5kg
  • 20 C2B pull ups

Top scores from that day to see how you stack up against the Beasts!!!!

Male

Alec Harwood: 2:28, Eoghan Mcgregor: 02:39, Kevin Jurs: 02:47

Female

Laura Horvath: 03:29, Helena Falk:03:43, Steph Dekker 03:52

 

 

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