Workout of the Day

Team & Competitor WOD 16.11.2018

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 session is designed for our CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!


Warm Up:
Run 800m
Stretch & Mobilise

Thruster Tekkers

Team WOD:
20 Minute AMRAP of:
5 Thrusters @ 35/50kg
10 Lateral Burpees

One person AMRAPs while the other = Runs 400m

* Scale DISTANCE & WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

12 Minutes to Establish a Max of:
1 x Power Snatch
1 x Hang Power Snatch

12 Minutes to Establish a Max of:
1 x Power Clean
2 x Push Jerk

For Time of:
200 Double Unders
150ft DB Front Rack Walking Lunge @ 15/22.5kg
100ft Handstand Walk
50 Chest to Bar Pull Ups
25 Calorie Assault Bike

Time Cap = 18 Minutes

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