Workout of the Day

Team & Competitor WOD 11.08.2017

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:
Assault Bike 2000m
Stretch & Mobilise

Movements Demos & Practice

Team WOD:
For Max Reps of:
1 Minute of Wall Climbs
1 Minute of Toes to Bar
x 8

2 Minute Rest

1 Minute of Calorie Row
1 Minute of Burpees
x 8

2 Minute Rest

1 Minute of Calorie Assault Bike
1 Minute of Kettlebell Front Rack Carry @ 16/24kg
x 8

* Scale WEIGHT as needed
* Scale Range of Motion of Wall Climb
* Scale Toes to Bar to Hanging Knee Raises or Sit Ups


Competitor WOD: 7:00pm – 8:00pm

12 Minutes to Establish:
2 Rep Max Power Snatch

12 Minutes to Establish:
2 Rep Max Power Clean & Push Jerk

For Time of:
1 Rope Climb
30 Double Unders
50ft Double KB Overhead Walking Lunge @ 16/24kg
2 Rope Climbs
60 Double Unders
100ft Double KB Overhead Walking Lunge @ 16/24kg
3 Rope Climbs
90 Double Unders
150ft Double KB Overhead Walking Lunge @ 16/24kg

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