Workout of the Day

Team & Competitor WOD 18.11.2016

Christmas Party tickets are now on sale for £12.50, see a coach to purchase yours so you don’t miss out. Its held at the Dickens Inn 2 in Middlesbrough and is from 8:00pm til late. We have a hot buffet and a D.J organised. Partners, Boyfriends, Girlfriends, husbands or wives are all welcome to come and join us. 🙂

 

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 250m
Ski 250m
A-Bike 0.5km
Stretch & Mobilise

Deadlift Tekkers

Team WOD:
4 Rounds Of:

2 Minute AMRAP of:
10 Deadlifts @ 60/85kg
15 Wallballs @ 6/9kg

2 Minute AMRAP of:
10 Calorie Row, Ski or Assault Bike
15 Burpees

Rest 1 Minute

* Start one person off on each AMRAP, after 2 Minute switch over and carry on exactly from where your partner was up to, then take a 1 Minute Rest. Continue this for 4 Rounds. Score is Rounds & Reps for both AMRAP’s accumulated over the full workout.

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
12 Minutes to Establish:
2 Rep Max Snatch
(not touch & go)

b)
12 Minutes to Establish:
2 Rep Max Clean & Jerk
(not touch & go)

c)
2 Rounds For Max Reps Of:

In 90 Seconds Complete:
10 Snatches @ 42.5/60kg
In remaining time AMRAP:
Calorie Ski
Rest 30 Seconds

In 90 Seconds Complete:
10 Overhead Squats @ 42.5/60kg
In remaining time AMRAP:
Calorie Row
Rest 30 Seconds

In 90 Seconds Complete:
10 Clean & Jerk @ 42.5/60kg
In remaining time AMRAP:
Calorie Assault Bike
Rest 30 Seconds

Extra 60 Second Rest Before Round 2 Begins

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