Workout of the Day

Team & Competitor WOD 01

Here are the opening hours for the upcoming Bank Holiday on Monday 4th May:

7:00am – 8:00am = CrossFit Class
8:00am – 9:00am = Open Gym
9:00am – 10:00am = CrossFit Class
10:00am – 11:00am = CrossFit Class

4:00pm – 5:00pm = Open Gym
5:00pm – 6:00pm = CrossFit Class
6:00pm – 7:00pm = CrossFit Class


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)
10 Rounds For Max Reps Of:
1 Minute of Kettlebell Box Step Ups @ 16/24kg
1 Minute of Burpees
1 Minute Rest

Scale WEIGHT & HEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

10 Mins to hit a Heavy Complex of:
1 x Power Snatch
1 x Hang Power Snatch
1 x Overhead Squat

10 Mins to hit a Heavy Complex of:
1 x Power Clean
1 x Hang Power Clean
1 x Split Jerk

21 – 15 – 9 Reps For Time Of:
Deadlift @ 70/100kg
Handstand Push Ups
Squat Clean @ 42.5/60kg
Ring Dips
Thrusters @ 30/42.5kg
Pull Ups

* Scale WEIGHTs & MOVEMENTS as needed

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