Workout of the Day

Team and Competitor WOD 18.09.15

 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.

Warm Up:

Row, Run, Ski or Assault Bike 5 Minutes
Stretch & Mobilise

Team WOD:

Happy Birthday Paul Briggs, 46 today 🙂

In pairs in a 20 minute Window perform:

  • 92 Front Squats @ 42.5kg/60kg
  • 92 Lateral Burpees
  • 92 Hang Cleans @ 42.5kg/60kg
  • 92 Air Squats jumping over the bar

In the remaining time AMRAP 200m shuttles, score is either reps completed or overall distance.

Competitor WOD: 7:00pm – 8:00pm

A)
15 Minutes to Establish a MAX weight in the following complex:

Snatch, Hang Snatch and Overhead Squat

B)
15 Minutes to Establis a MAX weight in the following complex:

Clean, Jerk, Front Squat, Jerk

C)

“Jacked Mary”

AMRAP: 20 mins

  • 5 Deficit HSPU’s @ 3″/6″
  • 10 Weighted Pistols @ 12kg/16kg
  • 15 C2B pull ups

*Scale as needed*

Here is the final WOD for the JoLee Throwdown, click on the link below 🙂

JoLee Throwdown Final

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