Workout of the Day

Team & Competitor WOD 02/01/2015

CrossFit Teesside’s Opening Hours & Class Times are now back to normal, if you are not familiar with them, please check the right side of the Homepage. This also means that Team WOD is back on Friday’s!!!! Plus as always on a Friday the 7:00pm – 8:00pm class will be specifically aimed at our Competitive Athletes.

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:
Row & Ski 500m
Stretch & Mobilise

Front Rack Lunge Tekkers
Shoulder to Overhead Tekkers

Team WOD:
2 Rounds For Max Reps Of:
6 Minutes of Front Rack Lunges @ 35/50kg
6 Minutes of Shoulder to Overhead @ 35/50kg
6 Minutes of Burpees

* Scale WEIGHT as needed

In this Team WOD you will be put into Teams of 2 people. Athlete 1 will perform 45 Seconds of Work, then a 15 Second change over will take place. Athlete 2 will then also perform 45 Seconds of work, which will again be followed by a 15 Second change over (2 Minutes).

This sequence will be performed 3 times in total for Front Rack Lunges (6 Minutes), immediately followed by the same for Shoulder to Overhead (12 Minutes), and then Burpees (Round 1 = 18 Minutes). Once Round 1 is finished, Athletes will complete a 2nd Round of the Sequence (Total Workout = 36 Minutes)

At the end of the WOD, Athletes will combine both their Reps to get their Team Total.

 

Competitor WOD: 7:00pm – 8:00pm

A)
20 Minutes to Establish:
1 Rep Max Hang Snatch

B)
“2012 CrossFit Games Open WOD 12.2”
10 Minute AMRAP Of:
30 Snatches @ 20/35kg
30 Snatches @ 35/62.5kg
30 Snatches @ 47.5/75kg
AMRAP Snatches @ 55kg/95kg

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