Workout of the Day

Team & Competitor WOD – “14/02/2014”

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:
Row or Ski 500m
Stretch & Mobilise

JYD

Step Up Tekkers

WOD: (In Pairs)
For Max Reps Of:
5 Minutes of Burpee Broad Jumps
5 Minutes of Calorie Row
5 Minutes of Step Ups @ 20″ with 16/24kg Each Hand
5 Minutes of Ski Erg

In this Team WOD you and your partner will switch between work and rest every 30 seconds for the whole workout.

*Scale WEIGHT & HEIGHT as needed.

Competitor WOD: 7:00pm – 8:00pm

a)
15 Minutes to Complete the following Barbell Complex As Heavy As Possible:
1x Snatch
1x Hang Snatch
2x Overhead Squat

b)
For Max Distance Of:
3 Mins of Rowing

c)
For Max Reps Of:
3 Mins of L-Pull Ups
3 Mins of Strict Handstand Push Ups
3 Mins of Strict Pull Ups
3 Mins of Strict Ring Dips

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