Workout of the Day

Team and Competitor WOD 07.12.18

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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

Warm up

Row 30 ON 30 OFF x 10

Barbell Tekkers

WOD – 30 minute AMRAP in pairs working 3 minutes ON, 3 minutes OFF x 10


  • 3 Power Snatch @ 42.5kg/60kg
  • 15 Wall Balls @ 6kg/9kg

*Scale the weight as needed*


Competitor Class 7pm-8pm

A) 10 minutes to hit a heavy complex of Snatch + Hang Snatch

B) 10 minutes to hit a heavy complex of Clean + Hang clean + Jerk

C) For time:

  • 100 OH Squats @ 30kg/42.5kg
  • 75 DB Snatch @ 15kg/22.5kg
  • 50 Burpee over box jumps
  • 25 Muscle ups

Timecap: 22 minutes




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