Workout of the Day

Team & Competitor WOD 05.12.2014

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

Kettlebell Tekkers

Team WOD:
20 Minute AMRAP of:
10 Kettlebell Lunges @ 16/24kg
10 Kettlebell Push Press @ 16/24kg
10 Kettlebell Box Step Ups @ 16/24kg – 20/24″
10 Kettlebell Swings @ 16/24kg
10 Kettlebell Squats @ 16/24kg

One Person AMRAPs while the other Runs 400m

* Scale WEIGHT of Kettlebell as needed
* Scale HEIGHT of Box as needed


Competitor WOD: 7:00pm – 8:00pm

In 15 Minutes Establish:
1 Rep Max Front Squat

In 15 Minutes Establish:
2 Rep Max Power Clean

5 Rounds For Time Of:
3 Power Cleans @ 70/100kg
4 Front Squats @ 70/100kg
5 Box Jumps @ 24/30″
6 Chest to Bar Pull Ups

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