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:
Run 800m
Stretch & Mobilise

Thruster Tekkers

Team WOD:
20 Minute AMRAP of:
7 Thrusters @ 35/50kg
14 Calorie Row, Ski or Assault Bike

One Person AMRAPs while the other = Runs 400m

* Scale WEIGHT & DISTANCE as needed

Competitor WOD: 7:00pm – 8:00pm

a)
7 Minutes to Establish:
1 Rep Max Cluster

Rest 3 Minutes

b)
2 Minute AMRAP of:
Handstand Push Ups
(Open Standard Judge Each Other)

Rest as needed

c)
In 2 Minutes:
9/12 Calorie Row
9/12 Toes to Bar
In remaining time AMRAP:
Squat Snatches @ 30/43kg

Rest 1 Minute

In 2 Minutes:
9/12 Calorie Row
9/12 Toes to Bar
In remaining time AMRAP:
Squat Snatches @ 43/61kg

Rest 1 Minute

In 2 Minutes:
9/12 Calorie Row
9/12 Toes to Bar
In remaining time AMRAP:
Squat Snatches @ 50/70kg

Rest 1 Minute

In 3 Minutes:
9/12 Calorie Row
9/12 Toes to Bar
In remaining time AMRAP:
Squat Snatches @ 61/84kg

(Remember that LAST INTERVAL is 3 Minutes!!!!!)