Workout of the Day

Team & Competitor WOD 13.05.2016

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”!

 

Today’s Team WOD is a leaving WOD for Darren and Rachel Keeley who are packing up and heading to Australia where they will be continuing their careers in the Police Force! Since starting at CrossFit Teesside they have been a permanent feature of the Box and have been a pleasure to have around! We wish you good luck in your new adventure, you will always be welcome back here whenever you are visiting home!

Warm Up:
Row, Run or Assault Bike 800m
Stretch & Mobilise

WOD:
3 Rounds For Max Reps Of:
1 Minute of Calorie Row
1 Minute of Goblet Lunges @ 16/24kg
1 Minute of Rest

Rest 1 Minute

3 Rounds For Max Reps Of:
1 Minute of Shuttle Sprint
1 Minute of Wallballs @ 6/9kg
1 Minute of Rest

Rest 1 Minute

3 Rounds For Max Reps Of:
1 Minute of Calorie Assault Bike
1 Minute of Burpees
1 Minute of Rest

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

A)
In 10 Minutes Establish:
1 x Squat Snatch
1 x Hang Squat Snatch
1 x Overhead Squat

B)
In 10 Minute Establish:
1 x Squat Clean
1 x Hang Squat Clean
1 x Split Jerk

C)
For Time Of:
21 Thrusters @ 30/42.5kg
3 Legless Rope Climbs
15 Thrusters @ 30/42.5kg
2 Legless Rope Climbs
9 Thrusters @ 30/42.5kg
1 Legless Rope Climbs

Time Cap = 10 Minutes (6 at Regionals)

* Scale Legless for Normal Rope Climbs

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