Workout of the Day

Team & Competitor WOD 31.08.2018

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 and 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”!

 

Team WOD:
For Total Max Reps of:

1.
45 Seconds of Calorie Row
15 Seconds Rest
45 Seconds of Double Unders
15 Seconds Rest
x 5

1 Minute Rest

2.
45 Seconds of Shuttle Sprints
15 Seconds Rest
45 Seconds of Wallballs @ 6/9kg
15 Seconds Rest
x 5

1 Minute Rest

3.
45 Seconds of Calorie Ski
15 Seconds Rest
45 Seconds of Burpee Box Jumps @ 20/24″
15 Seconds Rest
x 5

1 Minute Rest

4.
45 Seconds of Calorie Assault Bike
15 Seconds Rest
45 Seconds of Kettlebell Swings @ 16/24kg
15 Seconds Rest
x 5

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

 

Competitor WOD: 7:00pm – 8:00pm

a)
7 Minute Ladder of:
5 Squat Snatches @ 40/60kg
5 Squat Snatches @ 45/65kg
5 Squat Snatches @ 50/70kg
5 Squat Snatches @ 55/75kg
5 Squat Snatches @ 60/80kg
5 Squat Snatches @ 65/85kg
Max Squat Snatches @ 70/90kg

3 Minute Rest

b)
7 Minute Ladder of:
5 Clean & Jerks @ 55/80kg
5 Clean & Jerks @ 60/85kg
5 Clean & Jerks @ 65/90kg
5 Clean & Jerks @ 70/95kg
5 Clean & Jerks @ 75/100kg
5 Clean & Jerks @ 80/105kg
Max Clean & Jerks @ 85/110kg

c)
25 Minute AMRAP of:
20 Ring Muscle Ups
20 Handstand Push Ups @ 3/6″ Deficit
20 Weighted Pistol Squats @ 15/22.5kg
30 Chest to Bar Pull Ups
30 Handstand Push Ups
30 Pistol Squats
40 Toes to Bar
40m Handstand Walk
40 Box Jumps @ 24/30″

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