Workout of the Day

Team and Competitor WOD 15.06.18

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 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, Row 1000m

Stretch and mobilise

DB Thruster Tekkers

Team WOD:

30 seconds ON/30 seconds OFF x 6 minutes per station

  • Row for calories
  • KB Swings @ 16kg/24kg
  • ski-erg for calories
  • Dumbbell Thrusters @ 15kg/22.5kg
  • Ab-mat sit ups

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

A) In 6 minutes hit a 2 rep max touch n go Power Snatch

straight into

B) In 6 minutes hit a 2 rep max touch n go Power Clean

C) For time:

  • 15 Overhead Squats @ 50/70kg
  • 14 Ring Muscle ups
  • 13 Power Snatch @ 50kg/70kg
  • 12 HSPU’s @ 6″ deficit
  • 11 Power Cleans @ 70/100kg
  • 10 Rope climbs @ 15 foot
  • 11 Power Cleans @ 70kg/100kg
  • 12 HSPU’s @ 6″ deficit
  • 13 Power Snatch @ 50kg/70kg
  • 14 Ring Muscle Ups
  • 15 Overhead Squats @ 50kg/70kg

* Time cap 30 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