Workout of the Day

Home WOD 21.01.2021

CrossFit Teesside Nutrition Course:

Meeting ID = 824 1548 9128
Password = 365957

As posted on our Social Media, the Zoom meeting to explain our Lock Down Nutrition Course will be held on Sunday 24th January at 5:00pm!

Hopefully this is something you some of our members will be interested in doing, rather than fall into bad habits during lock down, and come out of it feeling sluggish and with no motivation, we thought this could be something else to focus on and instead, come back to the Box feeling energised and full of confidence!

We will tell you everything you need to know about it on Sunday, along with some basic information about diet in general to help improve our knowledge on the subject of nutrition, in the run up to Sunday’s meeting, it would be a good idea to have a look online for some digital food scales, that is if you don’t have some already. There are loads of them on Amazon, you don’t need anything fancy, I wouldn’t spend more than £10.

Weighing and Measuring food, reading food labels can be a bit tricky at first, but with a little practice, after a couple of weeks it will become an easy task (this will be something that we will be guiding you through), we will be giving you a week to play around with it and figure out what foods your going to be eating before we start the actual course. We will be on hand to answer questions and help you though it if needed, and then also monitor your progress throughout the programme!


We are once more running Zoom Classes during Lock Down for our members, check out the weekly timetable below, along with the Meeting ID and Password that you will need to log on!

Monday – Friday:


Meeting ID = 824 1548 9128
Password = 365957


Today’s WOD is a Double Birthday WOD! Happy Birthday to Jordan Wilson who is turning 32, and to Peter Rowley who is turning 44! Have a good one fellas!

Warm Up:
10 Air Squats
10 Sit Ups
5 Burpees
x 5

21 Minute AMRAP of:
32 Weighted Squats
44 V-Sits
32 Devils Press

* Modify V-Sits or switch to Sit Ups if needed

Options for Weighted Squats:
– Barbell (40/60kg)
– Double DB or KB
– Goblet KB, DB or Weighted Pack
– Hold a Plate
– Jumping or Regular Air Squats

Options for Devils Press:
– Double DB or KB
– Single Arm Alternating DB or KB
– Burpee KB Swing
– Plate Ground to Overhead
– Barbell (25/35kg) (Burpee Power Snatch)
– Regular Burpees


Core WOD:
Tabata Hollow Hold
(20 Seconds On, 10 Seconds Off x 8)

* Scale to Plank if needed


Check out the video below for your full Whiteboard Brief!

V-Sit Demo

Devils Press Demo

Book into a class

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