Workout of the Day

Team & Competitor WOD 11.01.2019

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, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5
Stretch & Mobilise

Thruster Tekkers

Team WOD:
“Team Jackie”
30 Minute AMRAP of:
1000m Row
50 Thrusters @ 15/20kg
30 Pull Ups
Rest 2 Minutes

* Scale WEIGHT as needed
* Scale PUs for Band Assisted or Jumping PUs, or Ring Rows

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
1 x Hang Power Snatch
1 x Hang Snatch

b)
10 Minutes to Establish a Max of:
1 x Hang Power Clean
1 x Hang Clean
1 x Jerk

c)
“Nate”
20 Minute AMRAP of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings @ 24/32kg

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