Workout of the Day

Team and Competitor WOD 19.07.19

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:

3 Rounds, You go, I go of:

  • 10 Cal Air Bike, Row, Ski
  • 10 Air Squats
  • 5 Burpees

Team WOD:
10 Rounds each for Max Reps of:

90 seconds ON 90 seconds OFF

  • 7/10 Cal Air bike, Row or Ski
  • 12 Single arm DB Thrusters 15kg/22.5kg (6 each arm)

In the remaining time max reps DB facing burpees

*score is the total DB facing burpees*

* Scale WEIGHT & HEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

10 Minutes to Establish a Max of:

Snatch + 2 Overhead Squats

10 Minutes to Establish a Max of:

Clean + 2 Front Squats + Jerk


5 Rounds for time:

  • 7 Ring Muscle Ups
  • 100 Double Unders




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