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 800m
Stretch & Mobilise

Posterior Mobility

Deadlift Tekkers

Team WOD:
7 Rounds for Max Reps of:
30 Seconds of Deadlifts @ 60/85kg
30 Seconds Rest
30 Seconds of Over Box Jumps @ 20/24″
30 Seconds Rest
30 Seconds of Lateral Burpees
30 Seconds Rest

* Scale WEIGHT & HEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
0-12 Minutes:
15 Squat Cleans @ 40/60kg
13 Squat Cleans @ 50/70kg
11 Squat Cleans @ 55/80kg
9 Squat Cleans @ 62.5/90kg
Max Squat Cleans @ 70/100kg

3 Minutes Rest

b)
15-25 Minutes:
10m Handstand Walk
1 Rope Climb
10m Handstand Walk
2 Rope Climbs
10m Handstand Walk
3 Rope Climbs
10m
4… etc

3 Minutes

c)
28 – 48 Minutes:
For Time of:
Run 400m
50 Burpee Box Jumps @ 20/24″
Run 400m
50 Burpee to Wallball Target Jump
Run 400m

Wear Weighted Vest @ 7/10kg for Part C

20 Minute Time Cap for Part C