Workout of the Day

Team & Competitor WOD – “08/11/2013”

Before we get into the details of the Team & Competitor WOD’s, I would like to bring a couple of re-occurring issues to your attention. The first one is that some of you are still leaving the box after your WOD without putting away your equipment and wiping up your chalk & sweat marks from the floor. What bugs me about this the most is not that I (Coach B), or any of the other coaches are left to tidy this up, but it is usually one of the other members who have just worked their arses of during the WOD, put all their own kit away who then feel the need to clean up after you which they shouldn’t have to do! If this is you please respect the box and your fellow Crossfitters and tidy your kit away after you have finished.

The next issue I would like to bring your attention to (which has been brought to my attention on numerous occasions recently), is people slamming bars around and shouting just as everyone is being gathered around the whiteboard to start a class, or while they are going through tekkers. As much as we love that the lifting area is being put to good use, please remember to respect your fellow members. The classes start on the hour, and usually start with a brief around the board and then a warm up/tekkers session. This is an important part of the class which people are trying to pay attention to, especially our newer members who are unfamiliar with some of the concepts and movements included in the WOD. So if you are in the lifting area while this is going on, please keep the noise down, control your bars to the floor/racks or just stop for a few minutes so you are not disturbing the class.

If anybody has any concerns over the issues which have been raised, feel free to send me an email to [email protected] or grab me in the box for a chat.

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

JYD

Team WOD: (In Pairs)
15 Minute AMRAP Of:
50 Kettlebell Swings @ 16/24kg
50 Overhead Plate Lunges @ 10/20kg
50 Ab-Mat Sit Ups

Competitor WOD: 7:00-8:00pm

A)
1 Rep Max Thruster

B)
7 Minute AMRAP Of:
7 Double Kettlebell Thrusters @ 16/24kg Each
7 Chest to Bar Pull Ups

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