Workout of the Day

Team & Competitor WOD 12.05.2017

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:
800m Run
+ Hill Detour
Stretch & Mobilise

Team WOD:
25 Minute AMRAP of:
80 Russian Kettlebell Swings @ 16/24kg
60 Wallballs @ 6/9kg
40 Burpee Over Box Jumps @ 20/24″

At the beginning of the WOD you and your partner must complete 8 Hill Sprints (4 each), then when the clock hits 15 Minutes you and partner must complete 4 more Hill Sprints (2 each).

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 10 Minutes Establish:
1 Rep Max Hang Power Snatch

b)
In 10 Minutes Establish:
1 Rep Max Power Clean & Push Jerk

c)
“2017 Regionals Event 1”
For Time of:
Run 1200m
The complete 12 Rounds of:
4 Strict Handstand Push Ups
8 Chest to Bar Pull Ups
12 Air Squats
Wearing a 10kg Weighted Vest

* Time Cap = 25 Minutes

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