Workout of the Day

Team & Competitor WOD 13.11.2015

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.


Warm Up:
Assault Bike 40 Calories
Stretch & Mobilise

Team WOD: (In Pairs)
1. Tabata Goblet Squats @ 16/24kg
2. Tabata Double Unders
3. Tabata Box Step Ups @ 16/24kg
4. Tabata Burpee

A Tabata = 20 Seconds of Work followed by 10 Seconds of Rest x 8 Rounds (4 Minutes Total). In this Team WOD partners will take it in turns to complete a full Tabata for each movement in the order which is shown above. Total Reps completed will be recorded and totalled at the end.

* Scale DU’s for Single Unders
* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

In 12 Minutes Establish:
2 Rep Max Squat Snatch
(Not Touch & Go)

In 12 Minutes Establish:
1 x Squat Clean
2 x Split Jerk
(Unbroken Complex)

2 Rounds For Time Of:
10 Clean & Jerk @ 60/85kg
20 Box Jumps @ 20/24″
10 Bar Muscle Ups
20 Alternating Pistol Squats
20 Toes to Bar

Time Cap = 22 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