Workout of the Day

Team & Competitor WOD – 17.10.2014

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:
Run 800m
Stretch & Mobilise

Team WOD:
5 Minute AMRAP Of:
Calorie Ski
One person Skis while the other = Farmers Walks 100m @ 16/24kg (Each Hand)

Rest 1 Minute

5 Minute AMRAP Of:
Tyre Flips
One person Flips while the other = Runs 200m

Rest 1 Minute

5 Minute AMRAP Of:
Calorie Row
One person Rows while the other = Runs 100m Carrying a 15/20kg Plate

Rest 1 Minute

5 Minute AMRAP Of:
Burpees
One person Burpees while the other = Completes 25 Ab-Mat Sit Ups

Your Teams Score at the end is the Total amount of Calories, Tyre Flips & Burpees Completed all added together.

* Scale WEIGHT as needed.

 

Competitor WOD: 7:00pm – 8:00pm
A)
In 15 Minutes Establish:
1 Rep Max Squat Clean

B)
In 15 Minutes Establish:
1 Rep Max Split Jerk

C)
For Time Of:
30 Clean & Jerk @ 50/70kg

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