Workout of the Day

Team & Competitor WOD 06.11.2015

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:
Assault Bike + Row 2 Minutes
Stretch & Mobilise


Barbell Tekkers

Team WOD: (In Pairs)
For Time Of:
40 Burpees
40 Power Cleans @ 50/70kg
40 Burpee Box Jumps @ 20/24″
40 Shoulder to Overhead @ 42.5/60kg
40 Burpees
40 Front Squats @ 42.5/60kg
40 Burpee Box Jumps @ 20/24″
40 Thrusters @ 30/42.5kg
40 Burpees

* Scale WEIGHT & HEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm
In 12 Minutes Establish a Max of:
1 x Hang Squat Snatch
1 x Overhead Squat

In 12 Minutes Establish a Max of:
1 x Hang Squat Clean
1 x Front Squat
1 x Split Jerk

For Time Of:
20 Bar Facing Burpees
20 Power Cleans @ 60/85kg
20 Lateral Burpees
20 Shoulder to Overhead @ 50/70kg
20 Burpees
20 Front Squats @ 42.5/60kg
20 Burpee Box Jumps @ 20/24″
20 Thrusters @ 30/42.5kg

Time CAP = 25 Minutes

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