Workout of the Day

Team & Competitor WOD 17.06.2016

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:
Row 1000m
Stretch & Mobilise

Wallball Tekkers & Practice

Team WOD:
10 Rounds For Max Reps of:
1 Minute of Wallballs @ 6/9kg
1 Minute of Burpee Over Box Jumps @ 20/24″
1 Minute Rest

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

A)
1 x Squat Snatch: EMOTM for 8 Minutes
(Start 15-20kg below Max, increase by 2.5kg after every successful lift)

B)
1 x Squat Clean & Jerk: EMOTM for 8 Minutes
(Start 15-20kg below Max, increase by 2.5kg after every successful lift)

C)
2 Rounds for Max Reps of:
1 Minute of Assault Bike Calories
1 Minute of Chest to Bar Pull Ups
1 Minute Rest
1 Minute of Assault Bike Calories
1 Minute of Handstand Push Ups
1 Minute Rest
1 Minute of Assault Bike Calories
1 Minute of Pistol Squats
1 Minute Rest

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