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 more experienced CrossFitters who are moving on to advanced movements & loads and possibly have their eye on competing in future CrossFit Competitions.
TEAM WOD
In pairs, AMRAP in 20 minutes:
- 50 Wall Balls @ 6kg/9kg
- 30 Burpees
- Run 400m (1 x 200m each)
*Share the work evenly*
Competitor WOD
A) In 20 minutes build to a Heavy Snatch and Clean
B) “Bergeron Bleep Test”
EMOM for as long as possible
- 7 Thrusters @ 25kg/35kg
- 7 Pull ups
- 7 Burpees
Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.
