Workout of the Day

Team & Competitor WOD 06.05.2016

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”!

 

Today’s Team WOD is a “Birthday WOD” for Sue Hollis who is hitting a big milestone this weekend when she turns 50! Happy Birthday Sue from CrossFit Teesside!

Team WOD:
5 Rounds For Max Reps Of:

In 7 Minutes Complete:
66 Double Unders
In remaining time AMRAP:
50 Clean & Jerks @ 35/50kg
50 Ab-Mat Sit Ups
50 Kettlebell Swings @ 16/24kg
50 Burpees
50m Farmers Walk @ 16/24kg (in each hand)

Rest 1 Minute

* Every 7 Minute AMRAP begins with 66 Double Unders. Wherever you are up to in the AMRAP when the clock hits 7 Minutes, is where you will begin the next AMRAP from after your 66 Double Unders.

* Scale WEIGHT as needed
* Scale DU’s for Single Unders (set Rep schemes will be on the Whiteboard)

 

Competitor WOD: 7:00pm – 8:00pm

Today’s Competitor WOD’s are some variations of the 2016 Regional Workouts which have just been released.

A)
For Time Of:
10 Snatches @ 35/50kg
8 Snatches @ 42.5/60kg
6 Snatches @ 50/70kg
4 Snatches @ 55/80kg
2 Snatches @ 62.5/90kg
(All are Squat Snatches, Scale Weights as needed)

Time Cap = 8 Minutes (Regionals is 11)

Rest 3 Minutes

B)
For Time Of:
104 Wallballs @ 6/9kg
52 Pull Ups

Time Cap = 10 Minutes (Regionals is 6)

1 Minute Rest

C)
4 Rounds For Time Of:
28 Pistol Squats
15 Power Cleans @ 35/50kg

Time Cap = 12 Minutes (Regionals is 10)

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