Workout of the Day

Team & Competitor WOD 14.06.2019

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 CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

 

Warm Up:
Row, Ski or Assault Bike:
30 Seconds On, 30 Seconds Off x 5
Stretch & Mobilise

Team WOD:
10 Rounds for Max Reps of:

In 90 Seconds:
Row, Ski or Assault Bike 7/10 Calories
15 Kettlebell Swings @ 16/24kg
In remaining time AMRAP:
Burpee Over Box Jumps @ 20/24″

Rest 90 Seconds

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 10 Minute Establish:
1 Rep Max Snatch

b)
In 10 Minutes Establish:
1 Rep Max Clean & Jerk

c)
For Time of:
15 Squat Snatches @ 42.5/60kg
21 Toes to Bar
10 Squat Snatches @ 42.5/60kg
15 Toes to Bar
5 Snatch Snatches @ 42.5/60kg
9 Toes to Bar

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