Workout of the Day

Team & Competitor WOD 07.04.2017

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”!


Run 800m
Stretch & Mobilise

A full explanation of todays Team WOD will be given around the Whiteboard.
Expect everything that is written below with some extra’s thrown in, its definitely not one to miss!!!

Team WOD:
20 Minute AMRAP of:
6 Alternating DB Snatches @ 15/22.5kg
6 Ab-Mat Sit Ups
6 Burpees

One Person AMRAPs while the other:

“Runs” 400m (its not going to be that simple)

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

12 Minutes to Establish:
1 Rep Max Snatch

12 Minutes to Establish:
1 Rep Max Clean & Jerk

3 Rounds For Max Reps of:
1 Minute of Deficit Parallette Handstand Push Ups @ 1/2 Ab-Mats
1 Minute of Calorie Row
1 Minute of Double Kettlebell Clean & Jerk @ 16/24kg
1 Minute of Burpee Over Box Jumps @ 20/24″
1 Minute of Calorie Assault Bike
1 Minute Rest

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