Workout of the Day

Team & Competitor WOD 09.12.2016

Christmas Party tickets are now on sale for £12.50, see a coach to purchase yours so you don’t miss out. Its held at the Dickens Inn 2 in Middlesbrough and is from 8:00pm til late. We have a hot buffet and a D.J organised. Partners, Boyfriends, Girlfriends, husbands or wives are all welcome to come and join us. 🙂

 

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
Stretch & Mobilise

Barbell Squat Tekkers

Team WOD:
8 Minute AMRAP of:
Back Squats @ 42.5/60kg
EMOTM = 5 Burpees

2 Minute Rest

8 Minute AMRAP of:
Front Squats @ 35/50kg
EMOTM = 5 Burpees

2 Minute Rest

8 Minute AMRAP of:
Overhead Squats @ 30/42.5kg
EMOTM = 5 Burpees

One Person will complete the 5 Burpees at the start of the Minutes, their Partner will then pick up the Barbell and complete As Many Reps As Possible in the remaining time. At the Start of the next Minute, they will put down the Barbell and complete the next 5 Burpees, their partner will then pick up the Barbell and AMRAP… and so on.

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
8 Minutes to Establish:
Heavy Snatch

b)
8 Minutes to Establish:
Heavy Clean

c)
8 Minutes to Establish:
Heavy Jerk

d)
For Time Of:
10 Power Snatches @ 42.5/60kg
9 Bar Muscle Ups
18 Pistol Squats
7 Bar Muscle Ups
14 Pistol Squats
5 Bar Muscle Ups
10 Pistol Squats
10 Power Snatches @ 42.5/60kg

Time Cap = 10 Minutes

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