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:
Row, Ski or A-Bike 5 Minutes
Stretch & Mobilise

Thruster Tekkers
Sumo-Deadlift High Pull Tekkers

Team WOD:
3 Rounds for Max Reps of:

1 Minute of Thrusters @ 30/42.5kg
1 Minute Rest
1 Minute of Calorie Row, Ski or Assault Bike
1 Minute Rest
1 Minute of Sumo-Deadlift High Pull @ 30/42.5kg
1 Minute Rest
1 Minute of Calorie Row, Ski or Assault Bike
1 Minute Rest

Every Minute On The Minute = 5 Burpees (except when resting)

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
12 Minutes to Establish a Max of:
1 x Squat Snatch
2 x Overhead Squat
(all unbroken)

b)
12 Minutes to Establish a Max of:
1 x Squat Clean
2 x Split Jerk
(all unbroken)

c)
For Time of:
21 Double Kettlebell Front Rack Lunges @ 16/24kg
21 Handstand Push Ups
50 Double Unders
15 Double Kettlebell Front Rack Lunges @ 16/24kg
15 Handstand Push Ups
40 Double Unders
9 Double Kettlebell Front Rack Lunges @ 16/24kg
9 Handstand Push Ups
30 Double Unders