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 more experienced CrossFitters who are moving on to advanced movements & loads and possibly have their eye on competing in future CrossFit Competitions.

Warm Up:
Row, Run, Ski or Assault Bike 5 Minutes
Stretch & Mobilise

Thruster Tekkers

Team WOD:
24 Minutes for Max Reps Of:
1 Minute of Thrusters @ 35/50kg
1 Minute of Rest
1 Minute of Kettlebell Swings @ 24/32kg
1 Minute of Rest

Every Minute (Excluding Rests) Begins With = 5 Burpees

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

A)
20 Minutes to Establish:
1 Rep Max Snatch

B)
20 Minutes to Establish:
1 Rep Max Clean & Jerk

C)
“Double Isabel”
For Time Of:
60 Snatches @ 42.5/60kg