Workout of the Day

Team & Competitor WOD 09.02.2018

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 1000m
Assault Bike 2000m
Stretch & Mobilise

Team WOD:

A)
For Time of:
54 – 42 – 30 – 18 Reps for Time of:
Calorie Row
Thrusters @ 30/42.5kg

Time Cap = 14 Minutes

1 Minute Rest Between Workouts

B)
For Time of:
54 – 42 – 30 – 18 Reps for Time of:
Calorie Assault Bike
Burpees

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

A)
In 5 Minutes Establish a Max of:
1 x Snatch (can be Power or Squat)
1 x Hang Squat Snatch (can be a Power + Overhead Squat)
1 x Overhead Squat

B)
In 8 Minutes Establish a Max of:
1 x Clean (can be Power or Squat)
1 x Hang Squat Clean (can be Power + Front Squat)
1 x Jerk (can be Split or Push)

C)
10 Minute AMRAP of:
60 Bar-Facing Burpees (no Step Ups or Downs)
30 DB Thrusters @ 15/22.5kg
10 Ring Muscle 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