Workout of the Day

Team & Competitor WOD 14.07.2017

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:
400 Hill Loop
Stretch & Mobilise

Thruster Tekkers

Team WOD:
20 Minute AMRAP of:
6 Thrusters @ 30/42.5kg
6 Burpee Over Box Jumps @ 20/24″

One Person AMRAP’s, while the other = Runs 400m Hill Loop

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
1 x Power Snatch: EMOTM x 10
(Start 15-20kg below Max)
(Increase by 2.5-5kg after each successful lift)

b)
1 x Power Clean & Push Jerk: EMOTM X 10
(Start 15-20kg below Max)
(Increase by 2.5-5kg after each successful lift)

c)
For Time of:
7 Power Cleans @ 60/85kg
14 DB Shoulder to Overhead @ 15/22.5kg
21 Assault Bike Calories
6 Power Cleans @ 60/85kg
12 DB Shoulder to Overhead @ 15/22.5kg
18 Assault Bike Calories
5 Power Cleans @ 60/85kg
10 DB Shoulder to Overhead @ 15/22.5kg
15 Assault Bike Calories

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