Workout of the Day

Team & Competitor WOD 17.02.2017

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:
A-Bike, Row or Ski:
3 – 5 Minutes
Stretch & Mobilise

Dumbbell Snatch Tekkers

Team WOD:
For Max Reps Of:

4 Rounds Of:
45 Seconds of Calorie Assault Bike
15 Seconds Rest
45 Seconds of Alternating DB Snatch @ 15/22.5kg
15 Seconds Rest

2 Minute Rest

4 Rounds Of:
45 Seconds of Double Unders
15 Seconds Rest
45 Seconds of Ab-Mat Sit Ups
15 Seconds Rest

2 Minute Rest

4 Rounds Of:
45 Seconds of Calorie Ski
15 Seconds Rest
45 Seconds of Box Jumps @ 20/24″
15 Seconds Rest

2 Minute Rest

4 Rounds Of:
45 Seconds of Calorie Row
15 Seconds Rest
45 Seconds of Burpees
15 Seconds Rest

* Scale WEIGHT as needed
* Scale DU’s for Single Unders

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 8 Minutes Establish:
Heavy Clean & Jerk

Rest 5 Minutes

b)
7 Minute Ladder of:
2 Alternating DB Squat Snatch @ 15/22.5kg
1 Bar Muscle Up
4 Alternating DB Squat Snatch @ 15/22.5kg
2 Bar Muscle Up
6
3
8
4… Continue As Far As Possible

Rest 5 Minutes

c)
5 Minute AMRAP of:
30 Double Unders
10 Calorie Row

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