Workout of the Day

Team & Competitor WOD 19.01.2018

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, Bike or Ski:
for 5 Minutes
Stretch & Mobilise

Wallball Tekkers
Pull Up Re-Cap & Practice

Team WOD:
20 Minute AMRAP of:
10 Pull Ups
15 Wallballs @ 6/9kg

One Person AMRAPs the above while the other:
AMRAPs Calorie Row or Assault Bike
Switch with your Partner, Every 2 Minutes.

* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows
* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

Snatch & Double Under Ladder:
In 20 Seconds = Max Double Unders
In 40 Seconds = 1 x Squat Snatch
In 30 Seconds = Increase to next Weight
x 10

Start anywhere you like on the Ladder from 15kg – 120kg
If you hit a successful Snatch, increase Weight by 5kg for next Rep
If you fail to hit your Snatch in the 40 Seconds, Weight stays the same.
Score is Total Double Unders + Total Weight Lifted

For Time of:
1 x Handstand Walk Shuttle = 12ft, 24ft, 36ft
15 DB Thrusters @ 15/22.5kg
3 Rope Climbs
1 x Handstand Walk Shuttle = 12ft, 24ft, 36ft
10 DB Thrusters @ 15/22.5kg
2 Rope Climbs
1 x Handstand Walk Shuttle = 12ft, 24ft, 36ft
5 DB Thrusters @ 15/22.5kg
1 Rope Climb

Time CAP = 16:00

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