Workout of the Day

Team and Competitor WOD 19.02.16

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

3 Rounds

  • Row 250m
  • 10 Air Squats
  • 5 Burpees

Alternating with your partner


In pairs in a 20 minute window:

  • 100 Wall Balls @ 6kg/9kg
  • 100 Plate Ground to overhead @ 10kg/20kg
  • 100 Goblet Thrusters @ 16kg/24kg
  • 100 Burpee’s onto the plate

In the remaining time if any AMRAP:

  • 10 KB Swings @ 16kg/24kg
  • 10 OH Plate Lunges @ 10kg/20kg

*Score is total reps, or if you make it onto the AMRAP rounds + reps*

*Scale the weight as needed*

    Competitor WOD
    7 min AMRAP of:
    • 10 Deadlifts @ 42.5kg/60kg
    • 5 Power Cleans @ 42.5kg/60kg
    • 10 T2B

    then 5 mins to est a MAX Snatch

    rest 3 mins

    7 min AMRAP of:

    • 4 Ring Muscle Ups
    • 8 Box Jumps @ 24″/30″
    • 12 Wall Balls @ 6kg/9kg

    then 5 minutes to hit a MAX Clean n Jerk



      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