Workout of the Day

Team & Competitor WOD 07.08.2015

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:
Run 800m
Stretch & Mobilise


Snatch Tekkers
Clean & Jerk Tekkers

Team WOD: (In Pairs)

10 Minute AMRAP Of:
Snatches @ 35/50kg
One person Snatches while the other = Runs 200m

3 Minute Rest

10 Minute AMRAP Of:
Clean & Jerks @ 50/70kg
One person Clean & Jerks while the other = Runs 200m

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

1 x Power Snatch: Every 90 Seconds x 10
(Increase Weight after each successful attempt)

1 x Power Clean: Every 90 Seconds x 10
(Increase Weight after each successful attempt)

20 Minute AMRAP Of:
5 Rope Climbs @ 15ft
20 Calorie Row
7 Muscle Ups
20 Calorie Ski
18 Toes to Bar
20 Calorie Assault Bike

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