Workout of the Day

Team & Competitor WOD 09.09.2016

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”!

 

Warm Up:
Run 800m
Stretch & Mobilise

Team WOD:
For Max Reps Of:

10 Minute AMRAP of:
Wallballs @ 6/9kg
One Person Wallballs while the other = Runs 100m

Rest 1 Minute

10 Minute AMRAP of:
Double Unders
One Person DU’s while the other = Ski Ergs 12/15 Calories

Rest 1 Minute

10 Minute AMRAP of:
Kettlebell Swings @ 16/24kg
One Person Swings while the other = Assault Bikes 9/12 Calories

Rest 1 Minute

10 Minute AMRAP of:
Burpees
One Person Burpees while the other = Rows 12/15 Calories

* Scale WEIGHTs as needed
* Scale DU’s for Single Unders (Divide by 3 before adding to total)

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 12 Minutes Establish:
1 Rep Max Squat Snatch

b)
In 12 Minutes Establish:
1 Rep Max Squat Clean & Split Jerk

c)
For Time of:
25 Overhead Squats @ 30/42.5kg
50 Double Unders
20 Overhead Squats @ 30/42.5kg
50 Double Unders
15 Overhead Squats @ 30/42.5kg
50 Double Unders
10 Overhead Squats @ 30/42.5kg
50 Double Unders
5 Overhead Squats @ 30/42.5kg
50 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