Workout of the Day

Team & Competitor WOD 19.06.2015

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:
2 Minutes on Row + Assault Bike + Ski
Stretch & Mobilise

Introduction to Assault Bike
Thruster Tekkers

Team WOD:
2 Rounds For Max Reps Of:

40 Seconds of Rowing
20 Seconds Rest
40 Seconds of Burpees
20 Seconds Rest
x 3

1 Minute Rest

40 Seconds of Assault Bike
20 Seconds Rest
40 Seconds of Thrusters @ 20kg
20 Seconds Rest
x 3

1 Minute Rest

40 Seconds of Ski
20 Seconds Rest
40 Seconds of Box Jumps @ 20/24″
20 Seconds Rest
x 3

1 Minute Rest

* Scale WEIGHT & HEIGHT as needed

In this Team WOD, you will both be working at the same time, on different movements. Athlete 1 will perform 40 Seconds of Rowing, at the same time as Athlete 2 is performing 40 Seconds of Burpees. You will both get a 20 Second Rest, before you swap places. You will both complete 3 x 40 Second Intervals on each movement, before moving on to the next section. If this confuses you, don’t worry, ill explain it at the Whiteboard tomorrow!


Competitor WOD: 7:00pm – 8:00pm

In 20 Minutes Establish:
1 Rep Max Snatch (full squat)

In 20 Minute Establish:
1 Rep Max Clean & Jerk (full squat)

For Time Of:
30 Snatches @ 42.5/60kg

* Snatches in “Isabel” can be Power or Squat.

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