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

Thruster Tekkers

Team WOD:
2 Rounds For Max Reps Of:
4 Minutes of Double Unders
4 Minutes of Tyre Flips (inc a Jump Through)
4 Minutes of Sit Ups
4 Minutes of Thrusters @ 20kg

In this Workout, Athletes will alternate between 30 Seconds of Work followed by 30 Seconds of Rest.

Competitor WOD: 7:00pm – 8:00pm
A)
15 Minutes to Establish:
1 Rep Max Squat Snatch

B)
15 Minute to Establish:
1 Rep Max Squat Clean & Jerk

C)
For Time Of:
15 Bar Muscle Ups
25 Overhead Squats @ 40/60kg
35 Box Jumps @ 20/24″
25 Chest to Bar Pull Ups
35 Overhead Squats @ 30/50kg
45 Box Jumps @ 20/24″
35 Pull Ups
45 Overhead Squats @ 20/40kg
55 Box Jumps @ 20/24″

Time Cap = 24 Minutes