Workout of the Day

Team & Competitor WOD 06.02.2015

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


Wallball Tekkers

Team WOD:
10 Rounds For Max Reps Of:
1 Minute of Wallballs @ 6/9kg
1 Minute of Burpees
1 Minute of Rest

Athlete 1 starts on Wallballs while Athlete 2 starts on Burpees. After 1 Minute Athletes will swap stations. After another Minute both Athletes will Rest for 1 Minute. Repeat for 10 Rounds keeping track of all Reps completes all the way through.

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

In 12 Minutes Establish:
2 Rep Max Hang Squat Snatch

In 12 Minutes Establish:
2 Rep Max Hang Squat Clean

12 Minute AMRAP Of:
150 Wallballs @ 6/9kg
90 Double Unders
30 Bar Muscle 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