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:
Row 1000m
Stretch & Mobilise

3 Rounds Not For Time Of:
15 PVC Pipe Thrusters
15 Russian Swings
15 Broad Jumps

Team WOD:
In 20 Minutes Complete As Much As Possible Of:
100 Wallballs @ 6/9kg
100 Kettlebell Swings @ 16/24kg
100 Box Jumps @ 20/24″
100 Toes to Bar

If you and your partner make it past 100 Toes to Bar then you move back onto the Wallballs.

* Scale WEIGHT & HEIGHT as needed.
* Scale Toes to Bar for “High Knees”

Competitor WOD: 7:00pm – 8:00pm

A)
In 10 Minutes Establish:
1 Rep Max Snatch

Rest 1 Minute

B)
In 10 Minutes Establish:
1 Rep Max Clean & Jerk

C)
Choose one of the following WOD’s to complete:

1)
For Time Of:
30 Muscle Ups

2)
18 – 15 – 12 – 9 – 6 Reps For Time Of:
Handstand Push Ups
Chest to Bar Pull Ups

3)
18 – 15 – 12 – 9 – 6 Reps For Time Of:
Ring Dips
Pull Ups

Time Cap for all WOD’s = 15 Minutes.