Workout of the Day

Team & Competitor WOD 07.11.2014

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!


Here is some information about an upcoming Team Competition that you may be interested in!

The battle of the Boxes is a team competition which takes place on 31st May 2015. 30 teams will go head to head in Colchester. The teams will consist of 2 females and 3 males. There are 3 online Team qualifiers which take place on January 7th-12th, 14th-19th, 21st-26th.

Before we get stuck into the online qualifiers we need to establish our teams, so far weve registered one team; however we will certainly register more if there’s interest.

To establish our teams we need to run in house qualifiers, these will take place on Saturday January 3rd. It will be 3 workouts over the afternoon. If you cant make this date we’ll try and organise it again for sunday 4th;however please try and make this date. Once the WODs are done we will have our team established. From there our teams can compete in the online qualifiers and this will cost £10 per person

WODs will be released closer to the date. I encourage everyone to get after this so we can have our strongest team possible!!! In all the competitions Ive done, Team events have always been my favourite #DYL (Lee)

There will be a list on the whiteboard where you can put your name and make your interest in competing known


Warm Up:
Row 1000m
Stretch & Mobilise

Front Rack Lunge & STOH Tekkers

Team Tabata:
1. Front Rack Lunge @ 30/42.5kg

2. Shoulder to Overhead @ 30/42.5kg

3. Ab-Mat Sit Ups

One Full Tabata lasts 4 Minutes and contains 8 Intervals of 20 Seconds flat out work followed by a 10 Second Rest.

Athlete number 1 will complete a Full Tabata on Front Squats followed by 1 Minute Rest, then Athlete number 2 will also complete a Full Tabata on Front Squats followed by another 1 Minute Rest.

The same thing will then happen for Push Press, and then Burpees. While Athlete number 1 is working, Athlete number 2 is in charge of keeping count of and marking down the Reps completed, then they will switch after the 1 Minute Rest.

At the end of the workout the Lowest score from each Full Tabata will be taken, these will then be added together to create your Teams total score.

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

In 20 Minutes Establish A Max Of:
1 x Power Snatch
1 x Hang Squat Snatch
2 x Overhead Squat

5 Rounds For Time Of:
5 Handstand Push Ups
10 Alternating Pistol Squats
15 Pull Ups
12 Deadlift @ 50/70kg
9 Hang Power Cleans @ 50/70kg
6 Push Jerk @ 50/70kg

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