Workout of the Day

Team and Competitor WOD 19.09.14

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
Run 800m
Stretch & Mobilise

Team WOD – in pairs:

AMRAP – 20 minutes:

  • 100 Over head plate Lunges 10kg/20kg
  • 100 plate Sit ups 10kg/20kg
  • 100 Plate Air Squats @ 10kg/20kg
  • 100 Broad Jumps @ 4’/6′

 Competitor WOD: 7:00pm – 8:00pm

2 WODs taken from 2011 European Regionals.

A) For time:

  • Run 1000m
  • 30 HSPU’s
  • Row 1000m

* Timecap 15 minutes*

Rest 10 minutes

B) For time:

  • 100 Pull ups
  • 100 KB Swings @ 16kg/24kg
  • 100 Double Unders
  • 100 OH Squats @ 30kg/42.5kg

*Timecap 25 minutes*

Some times to go for!!!

Part A)

Lee Howe’s time in 2011 was 10:17, most recent PB 08:52.

Part B)

Lee Howe’s time in 2011 was 24:58, most recent PB 17:47.

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