Workout of the Day

Team & Competitor WOD 09.06.2016

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”!

 

Friday’s Team WOD is a belated Birthday WOD for one of our hard core 7amers Stephen Barker aka “Stevie B”! Stevie has been a permanent fixture of the 7am class for a long time now, he is usually the first one in the car park pretty much every day, always raring to go as soon as the doors open! Happy Birthday Stevie B from all at CrossFit Teesside!

Warm Up:
Row 1000m
Stretch & Mobilise

JYD

Power Clean Tekkers

Team WOD: (In Pairs)
20 Minute AMRAP of:
46 Power Cleans @ 42.5/60kg
46 Bar-Facing Burpees
46 Ab-Mat Sit Ups

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

A) For Time of:
10 Clean & Jerk @ 40/60kg
8 Clean & Jerk @ 50/70kg
6 Clean & Jerk @ 60/80kg
4 Clean & Jerk @ 65/90kg
2 Clean & Jerk @ 70/100kg

10 Minute Time Cap

Rest 3 Minutes

B)
For Time of:
30 Alternating Pistol Squats
3 Rope Climbs
20 Alternating Pistol Squats
2 Rope Climbs
10 Alternating Pistol Squats
1 Rope Climb

10 Minute Time Cap

Rest 3 Minutes

C)
For Max Calories of:
2 Minutes of Rowing
2 Minutes of Assault Bike
1 Minute of Rowing
1 Minute of Assault Bike

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