Workout of the Day

Team & Competitor WOD 08.04.2016

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 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”!


Warm Up:
Run 800m
Stretch & Mobilise

Running Prep

Thruster Tekkers

Team WOD: (In Pairs)
In 30 Minutes:
Run 2 Mile (3200m)
Then in remaining time AMRAP:
150 Thrusters @ 15/20kg
125 Ab-Mat Sit Ups
100 Burpees

* Scale DISTANCE as needed
* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

15 Minutes to Establish:
1 Rep Max Snatch

15 Minutes to Establish:
1 Rep Max Snatch

For Time Of:
100 Double Unders
30 Hang Squat Snatches @ 25/35kg
30 Toes to Bar
100 Double Unders

* Time Cap = 12 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