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 and 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:
Assault Bike or Row:
30 Seconds On
30 Seconds Off
x 5
Stretch & Mobilise

Toes to Bar Tekkers
Alt Hang DB Snatch Tekkers

Team WOD:
For Max Reps of:

30 Seconds On, 30 Seconds Off x 5 for each:
1. Toes to Bar
2. Double Unders
3. Calorie Row
4. Alternating Hang DB Snatches @ 15/22.5kg
5. Calorie Assault Bike

1 Minute Rest Between Stations

* Scale T2B for Hanging Knee Raises or Sit Ups
* Scale DUs to Single Unders
* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
Hang Power Snatch

b)
10 Minutes to Establish a Max of:
Hang Power Clean & Push Jerk

c)
For Time of:
Row 1000m
30 Thrusters @ 42.5/60kg
Run 800m in 7/10kg Weighted Vest