Workout of the Day

Team & Competitor WOD 18.08.2017

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:
Row, Ski or Run 800m
Stretch & Mobilise

“Pizza Boxes”

Team WOD:
For Max Reps of:

45 Seconds of Calorie Row
Rest 15 Seconds
45 Seconds of Double Unders
Rest 15 Seconds
x 4

Rest 2 Minutes

45 Seconds of Shuttle Sprint
Rest 15 Seconds
45 Seconds of Ab-Mat Sit Ups
Rest 15 Seconds
x 4

Rest 2 Minutes

45 Seconds of Calorie Ski
Rest 15 Seconds
45 Seconds of Air Squats
Rest 15 Seconds
x 4

Rest 2 Minutes

45 Seconds of Calorie Assault Bike
Rest 15 Seconds
45 Seconds of Burpees
Rest 15 Seconds
x 4

* Scale DU’s to Singles Unders if needed


Competitor WOD: 7:00pm – 8:00pm

Take 20 Minutes to Establish:
Heavy Snatch
Heavy Clean & Jerk
(split time between both lifts how you like)

“Amanda .45”
13 – 11 – 9 – 7 – 5 Reps for Time of:
Ring Muscle Ups
Squat Snatches @ 42.5/60kg

Time Cap = 20 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