Workout of the Day

Team & Competitor WOD 12.08.2016

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:
Run 200m
Row 250m
Ski 250m
Assault Bike 500m
Stretch & Mobilise

Workout Brief & Movement Demos

Team WOD: (In Pairs)
For Max Reps of:

5 Rounds of:
45 Seconds of Calorie Row
15 Seconds Rest
45 Seconds of Russian KB Swings @ 16/24kg
15 Seconds Rest

1 Minute Rest (Rotate to next station)

5 Rounds of:
45 Seconds of Shuttle Sprints
15 Seconds Rest
45 Seconds of Wallballs @ 6/9kg
15 Seconds Rest

1 Minute Rest (Rotate to next station)

5 Rounds of:
45 Seconds of Calorie Ski
15 Seconds Rest
45 Seconds of Burpees
15 Seconds Rest

1 Minute Rest (Rotate to next station)

5 Rounds of:
45 Seconds of Calorie Assault Bike
15 Seconds Rest
45 Seconds of Ab-Mat Sit Ups
15 Seconds Rest

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
1 x Squat Snatch
1 x Hang Squat Snatch

b)
10 Minutes to Establish a Max of:
1 x Squat Clean
1 x Hang Squat Clean
1 x Split Jerk

c)
5 Rounds For Total Time of:
5 Bar Muscle Ups
10 Alternating Pistol Squats
10 Burpee Over Box Jumps @ 20/24″
10 Alternating DB Snatch @ 25/35kg
10 Assault Bike Calories
1 Minute Rest

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