Workout of the Day

Team and COMP WOD 29.07.16

This Sunday 31st July the box will be closed due to the JoLee Throwdown happening and all of the coaches are competing. If you still need your CrossFit fix why not make your way across to CrossFit DL2 and spectate, the throwdown will be commencing at 9am and will run throughout the day. If you cant make it but still want to train use this as an opportunity to get outside and hit some running intervals. Apologies if this is an inconvenience for anyone.


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

Run 800m, stretch and mobilise


In a 20 minute window in pairs complete:

  • 4 x 400m (2 each)


  • 100 OH plate Lunges @ 15kg/20kg
  • 100 KB Swings @ 16kg/24kg
  • 50 Goblet Squats @ 16kg/24kg
  • 50 Press ups

*Scale the weight as needed*

Competitor WOD

10 minutes for each

A) Hit a heavy Hang Squat Snatch

B) Hit a heavy Clean

C) For time:

  • Row 1k
  • 100 Double Unders
  • 50 Pistol Squats
  • 25 Box Jumps @ 24″/30″
  • 10 Bar Muscle ups


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