Workout of the Day

Team & Comp WOD 31.07.2015

This Saturday, August 1st we will be celebrating CrossFit Teesside’s 4th Birthday!!! We will be marking the occasion in the traditional way with a BBQ, plus a few WOD’s as well. WOD’s will be taking place from 10am – 12pm, the BBQ will then go on for as long as we can eat meat for!!! All are welcome to come and celebrate with us, bring Meat & Beer!!!

 

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)
For Max Reps Of:

3 Rounds Of:
90 Seconds of Calorie Row
30 Seconds of Rest
90 Seconds of Double Unders
30 Seconds of Rest
(while you are Rowing, your partner is on Double Unders)

3 Rounds Of:
90 Seconds of Shuttle Sprint
30 Seconds of Rest
90 Seconds of Overhead Plate Lunge @ 15/20kg
30 Seconds of Rest
(while you are Sprinting, your partner is Lunging)

3 Rounds Of:
90 Seconds of Calorie Assault Bike
30 Seconds of Rest
90 Seconds of Burpees
30 Seconds of Rest
(while you are Assault Biking, your partner is Burpeeing)

3 Rounds Of:
90 Seconds of Calorie Ski
30 Seconds of Rest
90 Seconds of Kettlebell Swings @ 16/24kg
30 Seconds of Rest
(while you are Skiing, your partner is Swinging 😉

Scale WEIGHT as needed
Scale DU’s for Single Unders

 

Competitor WOD: 7:00pm – 8:00pm

6 Minute AMRAP Of:
3 Muscle Ups
3 Squat Snatches @ 42.5/60kg

Rest 2 Minutes

6 Minute AMRAP Of:
12 Toes to Bar
3 Squat Cleans @ 60/85kg

2 Minute Rest

6 Minute AMRAP Of:
1 Rope Climb @ 15ft
3 Shoulder to Overhead @ 60/85kg

2 Minute Rest

6 Minute AMRAP Of:
10 Calorie Assault Bike
6 Burpee Box Jumps @ 24/30″

2 Minute Rest

6 Minute AMRAP Of:
10 Pistol Squats
5 Handstand Push Ups @ 3/6″ Deficit

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