Workout of the Day

Team & Competitor WOD 10.11.2017

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, Ski & Assault Bike:
2 Minutes Each
Stretch & Mobilise

Team WOD:
For Max Reps of:

30 Seconds of Calorie Row
30 Seconds Rest
x 7

1 Minute Rest

30 Seconds of Over Box Jumps @ 20/24″
30 Seconds Rest
x 7

1 Minute Rest

30 Seconds of Calorie Ski
30 Seconds Rest
x 7

1 Minute Rest

30 Seconds of Burpees
30 Seconds Rest
x 7

1 Minute Rest

30 Seconds of Calorie Assault Bike
30 Seconds Rest
x 7

* Scale HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
1 x Snatch: EMOTM x 10

b)
1 x Power Clean & Jerk: EMOTM x 10

c)
2 Rounds of:

In 3 Minutes:
Row 12/15 Calories
In remaining time AMRAP:
8 Kettlebell Cleans @ 16/24kg
8 Burpees

Rest 1 Minute

In 3 Minutes:
12/15 Calorie Ski
In remaining time AMRAP:
8 Kettlebell Shoulder to Overhead @ 16/24kg
8 Over Box Jumps @ 20/24″

Rest 1 Minute

In 3 Minutes:
Assault Bike 12/15 Calories
In remaining time AMRAP:
8 Kettlebell Front Squats @ 16/24kg
25 Double Unders

Rest 1 Minute

* Hold a Kettlebell in each hand for all Kettlebell movements!

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