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”!

Warm Up

Row 1000m
Stretch & Mobilise

TEAM WOD

In pairs 30 seconds ON 30 seconds off x 6 for max reps on the following:

• Assault bike cals
• Burpees
• Ski-erg cals
• Wall Balls @ 6/9
• DB Snatch @ 15/22.5

Competitor WOD: 7:00pm – 8:00pm

a) 0-20 minutes for time:

• 25 Cal ski
• 3 Rounds of DB D.T @ 15kg/22.5kg
• 25 Cal Row
• 3 Rounds of DB D.T @ 15kg/22.5kg
• 25 Cal A/B
• 3 Rounds of DB D.T @ 15kg/22.5kg

DB D.T:

• 12 DB Deadlifts (both heads of the DB must touch the ground)
• 9 DB Hang Power Clean
• 6 DB STOH

b) 20-26 mins

• 1 Rep max Snatch

c) 26-32 mins

• 1 Rep max Clean