Workout of the Day

Team & Competitor WOD 04.08.2017

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”!

 

We have another Birthday to celebrate this week! Happy Birthday to Callum who is turning 26 Years old!

Warm Up:
Run 800m
Stretch & Mobilise

Deadlift Tekkers

Team WOD:
“Callum”
20 Minute AMRAP of:
13 Deadlifts @ 60/85kg
13 Calorie Row, Ski or Assault Bike

One person AMRAPs while the other = Runs 400m

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
12 Minutes to Establish a Max of:
1 x Power Snatch
1 x Squat Snatch
1 x Overhead Squat
(drop after power snatch)

b)
12 Minutes to Establish a Max of:
1 x Squat Clean
1 x Thruster
1 x Shoulder to Overhead

c)
21 – 15 – 9 Reps for Time of:
Alternating Single Arm DB Squat Cleans @ 15/22.5kg
Burpee Pull Ups
Calorie Row

Time Cap = 15 Minutes

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