Workout of the Day

Team & Competitor WOD – “11/04/2014”

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:
Run 800m
Stretch & Mobilise

Front Rack Lunge Tekkers

Team WOD:
20 Minute AMRAP Of:
50 Front Rack Lunge @ 42.5kg/60kg
50 Lateral Burpees

* Scale WEIGHT as needed.


Competitor WOD: 7:00pm – 8:00pm

For Time Of:
10 Squat Cleans @ 60/85kg
10 Ring Dips
8 Squat Cleans @ 60/85kg
10 Ring Dips
6 Squat Cleans @ 60/85kg
10 Ring Dips
4 Squat Cleans @ 60/85kg
10 Ring Dips
2 Squat Cleans @ 60/85kg
10 Ring Dips

3 Minute AMRAP Of:
Rope Climbs @ 15ft

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