Workout of the Day

Team & Competitor WOD 06.01.2016

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 500m
Ski 500m
Stretch & Mobilise

General Warm Up

Movement Demo & Practice

Team WOD:
For Total Max Reps Of:

4 Rounds For Max Reps Of:
1 Minute of Calorie Row
1 Minute of Burpees

3 Minute Rest

4 Rounds For Max Reps Of:
1 Minute of Wallballs @ 6/9kg
1 Minute of Double Unders

3 Minute Rest

4 Rounds For Max Reps Of:
1 Minute of Pull Ups
1 Minute of Ab-Mat Sit Ups

* Scale WEIGHT as needed
* Scale DU’s for Single Unders if needed
* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows


Competitor WOD: 7:00pm – 8:00pm

9 Minute AMRAP of:
15 Toes to Bar
10 Deadlifts @ 34/52kg
5 Snatches @ 34/52kg

Immediately Into:

6 Minute to Establish:
1 Rep Max Clean & Jerk

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