Workout of the Day

Team & Competitor WOD 08.09.2017

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:
Row 2 Minutes
Ski 2 Minutes
Assault Bike 2 Minutes
Stretch & Mobilise

Team WOD:
10 Rounds for Max Reps of:

30 Seconds of Wallballs @ 6/9kg
Rest 30 Seconds
30 Seconds of Pull Ups
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds

* Scale WEIGHT as needed
* Scale PU’s for Band Assisted or Jumping Pull Ups, or Ring Rows


Competitor WOD: 7:00pm – 8:00pm

In 12 Minutes Establish a Max of:
1 x Power Snatch
1 x Hang Power Snatch

In 12 Minutes Establish a Max of:
1 x Power Clean
1 x Hang Power Clean

“21-15-9 Complex” from 2014 CrossFit Games
For Time of:
8 Deadlifts @ 50/70kg
7 Cleans @ 50/70kg
6 Snatches @ 50/70kg

8 Pull Ups
7 Chest to Bar Pull Ups
6 Bar Muscle Ups

6 Deadlifts @ 50/70kg
5 Cleans @ 50/70kg
4 Snatches @ 50/70kg

6 Pull Ups
5 Chest to Bar Pull Ups
4 Bar Muscle Ups

4 Deadlifts @ 50/70kg
3 Cleans @ 50/70kg
2 Snatches @ 50/70kg

4 Pull Ups
3 Chest to Bar Pull Ups
2 Bar Muscle Ups

Time Cap = 20 Minutes (Games = 7 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