Workout of the Day

Home WOD 22.01.2021

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


Warm Up:
20 Seconds of Press Ups
20 Seconds of Pause Bent Over Rows
20 Seconds of Alternating Lunges
x 3-5

12 Minute AMRAP of:
6 Press Ups
8 Bent Over Rows
10 Jumping Alternating Lunges

* Scale to Knees Press Ups if needed
* Switch from Jumping to Regular Alternating Lunges if needed

Options for Bent Over Row:
– Barbell (40/60kg
– Double DB, KB or Weighted Pack
– One Arm DB, KB or Weighted Pack
– Can switch to Pull Ups, Ring Rows or Toes to Bar/High Knees if able to do so


Running WOD:
Long Run

* This should be at a very comfortable pace.
* Goal is to Run continuously for at least 10 Minutes longer than your 10000m Run time.


Check out the video below for your full Whiteboard Brief!

Bent Over Row Demo

Jumping Lunge Demo


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