Workout of the Day

Team and Competitors WOD 20.10.17

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 Coached session is designed for our CrossFitters who are ready to introduce some advanced movements are loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!


Warm Up:
Run 800m
Stretch & Mobilise

Team WOD:
6 Rounds per station of 30 secs ON 30 secs OFF

  • Air Bike Calories
  • Ski erg Calories
  • Bar facing Burpees
  • DB Snatch @ 15kg/22.5kg
  • Wall Balls @ 6kg/9kg

* Scale WEIGHT & HEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

0-12 Minutes:
13 Squat Snatches @ 35/50kg
11 Squat Snatches @ 42.5/60kg
9 Squat Snatches @ 50kg/70kg
7 Squat Snatches @ 55kg/80kg
Max Squat Snatches @ 60kg/90kg

5 Minutes Rest

17-27 Minutes:
3 Rounds for time:

  • 10 Deadlifts @ 90kg/140kg
  • 20 HSPU’s

3 Minutes Rest

30 – 40 Minutes:

For time:

  • 30 T2B
  • 20/25 Cal
  • 30 T2B



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