Workout of the Day

Team & Competitor WOD 16.02.2018

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:
5 Minutes of:
Assault Bike
Stretch & Mobilise

Team WOD:

Tabata Double Unders
(20 Seconds On, 10 Seconds Off x 8)

Rest 1 Minute

Tabata Box Step Overs @ 20/24″ with 16/24kg Kettlebell
(20 Seconds On, 10 Seconds Off x 8)

Rest 1 Minute

Tabata Calorie Row, Ski or Assault Bike
(20 Seconds On, 10 Seconds Off x 8)

* Scale DU’s for Single Unders if needed
* Scale WEIGHT & HEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

In 12 Minutes Establish:
1 Rep Max Hang Snatch

In 12 Minutes Establish:
1 Rep Max Hang Squat Clean

7 Minute Ladder of:
3 DB Squat Cleans @ 15/22.5kg
3 Ring Dips
6 DB Squat Cleans @ 15/22.5kg
6 Ring Dips
9… Etc

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