Workout of the Day

Team & Competitor WOD 08.07.2016

Remember everyone this Sunday 10th July is our 5th Anniversary and as usual we are going to celebrate by having a BBQ at the box which everyone is invited to. Feel free to bring along friends & family, and a little something for the BBQ (or desert/beer etc)!

We will also be completing our challenge of climbing the height of Mount Everest in Rope Climbs alongside one of our members Derek Laird in order to help raise some funds for The Lymphoma Association charity. Anyone can chip in with any number of climbs on Sunday to help us reach the target of 29.030 feet. For those who have not confident with going up the Rope, scaling options are available as always. Read Derek’s story below:

We want you to #DYL with our 2016 challenge.

Derek Laird first got into Crossfit in 2011 when working in Afganistan and has been a member of Crossfit Teesside for 2 and a half years (a regular of the 4pm crew)

On 17th Dec 2015 he was diagnosed with Burkitt Lymphoma – recognised as the fastest growing human tumour and can be very serious if left untreated. Because the cancer is so aggressive and doubles in size every 24 hours – Derek had to be admitted immediately.

Derek had his last chemo on 23rd March and is now back on the road to recovery!

We want to help raise money for The Lymphoma Association – in the only way we know how – with a challenge!

The challenge – to climb 29,030 feet – the height of Mount Everest! In rope climbs.

As a team we need to do 1,935 rope climbs! This equals the height of Mount Everest.

This challenge is open to all CrossFitters as it’s also scaleable, if you can’t do a rope climb you can still get involved by doing rope getups (2 x getups = 1 x rope climb)

 

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

Team WOD:
10 Minute AMRAP of:
Double Kettlebell Thrusters @ 16/24kg

One Person AMRAP’s while other completes = Run 100m

2 Minute Rest

10 Minute AMRAP of:
Plate Sit Ups @ 15/20kg

One Person AMRAP’s while other completes = Row 15 Calories

2 Minutes Rest

10 Minute AMRAP of:
Burpee Box Jumps @ 20/24″

One person AMRAP’s while other completes = Assault Bike 12 Calories

* Scale HEIGHT & WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

A)
10 Minutes to Establish:
1 Rep Max Power Snatch

B)
5 Rounds For Time of:
3 Power Cleans @ 60/85kg
12 Wallballs @ 6/9kg

Rest 2 Minutes

C)
5 Rounds For Time of:
10 Kettlebell Swings @ 24/32kg
10 Assault Bike Calories

Rest 2 Minutes

D)
5 Rounds For Time of:
10 Burpees to 6″ Reach
25 Double Unders

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