Workout of the Day

Team & Competitor WOD 07.09.2018

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 and 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”!


Warm Up:
Row 1000m
Stretch & Mobilise


Hang Power Snatch Tekkers

30 Minute AMRAP of:
15 Wallballs @ 6/9kg
12 Hang Power Snatches @ 25/35kg
10 Burpees

Switch with your partner every 3 Minutes

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

12 Minutes to Establish a Max of:
1 x Snatch
1 x Hang Snatch
1 x Overhead Squat

12 Minutes to Establish a Max of:
1 x Clean
1 x Hang Clean
1 x Split Jerk

3 Rounds for Time of:
21 Toes to Bar
15 Power Cleans @ 60/85kg
9 Power Snatches @ 42.5/60kg

Time Cap = 15 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