Workout of the Day

Team & Competitor WOD 08.01.2016

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.

First Team & Competitor WOD’s in 2016!

Warm Up:
Assault Bike 25 Calories
Stretch & Mobilise

Team WOD: (In Pairs)
In 20 Minutes:
Row 2000m (10 x 200m)
Then in remaining time AMRAP:
4 Burpees
5 Kettlebell Swings @ 16/24kg
6 Goblet Lunges @ 16/24kg

* Scale WEIGHT as needed

In this Team WOD athletes will take it in turn to complete One Full Round at a time.

 

Competitor WOD: 7:00pm – 8:00pm

A)
8 Minute AMRAP Of:
10 Deadlift @ 35/50kg
5 Snatches @ 35/50kg
30 Double Unders

Immediately Into:

B)
6 Minutes to Establish:
1 Rep Max Clean
(Can be Squat or Power)

Immediately Into:

C)
3 Minute AMRAP Of:
Calorie Row

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