Workout of the Day

Outdoor WOD 30.06.2020

Well done to those who tackled their 1st “Outdoor WOD” at CrossFit Teesside on Monday! For those who were hoping to be eased back in gently… we can only apologise!!!

If you are booked in for your 1st Class back today, here is a guideline for you to follow when you arrive to help us to keep things running smoothly, and so you know what to expect.

1. Let Coach know you are here so he can sign you in on the Booking system.

2. Grab the piece of Equipment you would like to use in the WOD from the doorway, and take it to a free workout station along with anything you have brought with you.

3. Once everyone has arrived, we will brief the WOD to you.

4. Next up is the Warm Up, and a movement Demonstration from the Coach.

5. Now you have some time to practice, if you need to change your Weight, now is the time, as well as go for your nervous wee!

6. 3, 2, 1… Go! The WOD begins!

7. TIME!!!! WOD is over, take a minute or two to come round!

8. Spray and Clean your equipment and put it back where you collected it from, sanitise your hands and collect anything you have left in your station!

9. Leave feeling satisfied after a great workout! We look forward to seeing you next time!


Here is Tuesday’s Outdoor WOD!

Warm Up:
Row or Assault Bike:
40 Seconds On
20 Seconds Off
x 3
20 Seconds On
10 Seconds Off
x 6
Stretch & Mobilise

Movement Demonstration & Practice

15 Minute AMRAP of:
Row or Assault Bike 7/10 Calories
15 Kettlebell Swings @ 24/32kg
Row or Assault Bike 7/10 Calories
30 Russian Kettlebell Swings @ 24/32kg

* Scale WEIGHT as needed


Home WOD Instructions:
* If you do not have the equipment at home to complete this workout, switch the Calories for a 200m Run, 35 Double Unders or 70 Single Unders.
* If you don’t have a KB or DB for the Swings, switch for 15 Burpees & 30 Press Ups.


Running WOD:
Run for 5 Minutes
1 Minute Rest
Run for 4 Minutes
1 Minute Rest
Run for 3 Minutes
1 Minute Rest
Run for 2 Minutes
1 Minute Rest
Run for 1 Minute

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