Workout of the Day

Team & Competitor WOD 02.12.2016

Christmas Party tickets are now on sale for £12.50, see a coach to purchase yours so you don’t miss out. Its held at the Dickens Inn 2 in Middlesbrough and is from 8:00pm til late. We have a hot buffet and a D.J organised. Partners, Boyfriends, Girlfriends, husbands or wives are all welcome to come and join us. 🙂

 

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

JYD

Clean & Jerk Tekkers

Team WOD:
8 Rounds Of:

In 3 Minutes:
Run 200m (100m Each 1 at a time)
In remaining time AMRAP:
10 Clean & Jerks @ 42.5/60kg
30 Wallballs @ 6/9kg
50 Ab-Mat Sit Ups
Rest 1 Minute

* Continue the AMRAP from where you finished last Round. Break up Reps with your partner however you like. Only 1 person working at a time.

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish:
1 Rep Max Power Snatch

b)
10 Minutes to Establish:
1 Rep Max Power Clean

c)
10 Minute Ladder of:
1 Bar Muscle Up
1 Squat Clean @ 50/70kg
25 Double Unders
2 Bar Muscle Up
2 Squat Clean @ 50/70kg
25 Double Unders
3
3
25… Continue As Far As Possible

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