Workout of the Day

Team & Competitor WOD 12.06.2015

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.


Today’s Team WOD is a Hero WOD in memory of a fellow Crossfitter & Royal Marine Trainee

Lt Gareth Jenkins

A Royal Marine trainee who died on a training exercise in Dartmoor has been named as Lt Gareth Jenkins. Gareth was a member of CrossFit NW1 and they have written a workout to honour his memory.

Lt Jenkins, from Colwyn Bay, Conwy, collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday 28th May.

A Royal Navy spokesman said: “The thoughts and sympathies of the naval service are with his family and friends at this time.”

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course.

Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.


“Gareth Jenkins”
40 Minute AMRAP Of: (In Pairs)
50 Burpees
Run 400m together
50 Kettlebell Swings (16/24kg)
Run 400m together
50 Pull ups
Run 400m together
50 Push ups
Run 400m together

* Scale WEIGHT as needed
* Scale PU’s for Band Assisted/Jumping
* Scale Press Ups to “Knees”


Competitor WOD: 7:00pm – 8:00pm

12 Minutes to Establish a Max of: (Not Touch & Go)
1 x Hang Squat Snatch
1 x Squat Snatch

12 Minutes to Establish a Max of: (Not Touch & Go)
1 x Hang Squat Clean
1 x Squat Clean
1 x Split Jerk

“2013 Regional WOD 6”
For Time Of:
100 Double Unders
50 Handstand Push Ups
40 Toes to Bar
30 Shoulder to Overhead @ 45/72.5kg
30 Front Rack Lunges @ 45/72.5kg

Time Cap = 22 Minutes (Officlal = 15 Mins)

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