Workout of the Day

Team & Competitor WOD 09.11.2018

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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!


Warm Up:
Row 1000m
Stretch & Mobilise


Hang Power Snatch Tekkers

Team WOD:
2 Rounds of:

7 Minute AMRAP of:
7 Hang Power Snatches @ 25/35kg
7 Lateral Burpees

2 Minute Rest

7 Minute AMRAP of:
7 Calorie Row
10 Wallballs @ 6/9kg

2 Minute Rest

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

In 10 Minutes Establish:
1 Rep Max Hang Snatch

In 10 Minute Establish:
1 Rep Max Hang Clean

3 Rounds for Max Reps of:

In 90 Seconds:
3 Rope Climbs
In remaining time AMRAP:
Power Snatches @ 42.5/60kg

Rest 30 Seconds

In 90 Seconds:
Row 200m
In remaining time AMRAP:
Toes to Bar

Rest 30 Seconds

In 90 Seconds:
12/15 Calorie Assault Bike
In remaining time AMRAP:
Burpee Box Jumps @ 24/30kg

Rest 30 Seconds

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