Workout of the Day

Team & Competitor WOD 19.05.2017

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:
Run 400m
Ski 500m
Row 500m
Stretch & Mobilise

DB Snatch Tekkers

Team WOD:
5 Rounds for Max Reps of:
30 Seconds of Alternating DB Snatch @ 15/22.5kg
Rest 30 Seconds
30 Seconds of Double Unders
Rest 30 Seconds
30 Seconds of Ab-Mat Sit Ups
Rest 30 Seconds
30 Seconds of Burpee Box Jumps @ 20/24″
Rest 30 Seconds

* Scale WEIGHT & HEIGHT as needed
* Scale DU’s for Single Unders


Competitor WOD: 7:00pm – 8:00pm

12 Minutes to Establish a Max of:
1 x Power Snatch
1 x Snatch
(NOT Touch & Go)

12 Minutes to Establish:
1 Rep Max Clean

For Time of:
21 DB Thrusters @ 15/22.5kg (1 each hand)
12 Ring Muscle Ups
15 DB Thrusters @ 15/22.5kg (1 each hand)
9 Ring Muscle Ups
9 DB Thrusters @ 15/22.5kg (1 each hand)
6 Ring Muscle Ups

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