Workout of the Day

Team & Competitor WOD 14.08.2015

The JoLee Interbox Throwdown is coming soon, Sunday 23rd August! For those of you who have entered the Competition already, I hope that you are enjoying your training and are working hard!

The competition is being held at CrossFit Telic in Hartlepool, its the 2nd year that it is taking place, it is a fun competition that anyone is welcome to enter, the movements and loads in the workouts provided will be similar to what we do in our regular classes at the box, so if your thinking of giving it a go, there is still time to register, its only £20 and it will be a fantastic experience, especially for someone who has never been in a competition before! If you would like to enter, please let us know by Wednesday 19th August by the latest!

The timings for the day are:

Registration = 7:30am

Athlete Brief = 8:00am

1st WOD Starts – 9:00am

If you are not competing, we would love it if you could come and support all our athletes who are taking part, the atmosphere will be awesome, and it is great to watch everyone push themselves in the workouts, last year we had lots of PBs going down and everyone was having fun! Families & Friends are all welcome, bring them along to see what its all about!


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:
Run 800m
Stretch & Mobilise

Kettlebell Tekkers

Team WOD: (In Pairs)
5 Rounds For Max Reps Of:
1 Minute of Kettlebell Swings @ 16/24kg
1 Minute of Ab-Mat Sit Ups
1 Minute of Kettlebell Goblet Lunges @ 16/24kg
1 Minute of Double Unders
1 Minute of Kettlebell Push Press @ 16/24kg
1 Minute of Burpees

Each Minute will be split into 2 x 30 Second Intervals (One Each). One Athlete is Working for 30 Seconds, while the other Athlete is Resting for 30 Seconds.

* Scale WEIGHT as needed
* Scale Double Unders for Single Unders


Competitor WOD: 7:00pm – 8:00pm

In 12 Minutes Establish:
2 Rep Max Hang Squat Snatch

In 12 Minutes Establish:
2 Rep Max Hang Squat Clean

20 Minute Ladder Of:
1 Kettlebell Complex @ 16/24kg
1 Muscle Up
2 Kettlebell Complex @ 16/24kg
2 Muscle Up
3 Kettlebell Complex @ 16/24kg
3 Muscle Up
4… Etc

Kettlebell Complex: (One KB in each hand)
3 x Deadlift
3 x Front Squat
3 x Shoulder to Overhead

(If Kettlebells are put down before FULL Complex has been completed, PENALTY is 5 Burpees)

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