Workout of the Day

Team & Competitor WOD 19.08.2016

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”!

 

Today’s Team WOD is a “Birthday WOD” to celebrate Matt Boxall’s Birthday, Happy Birthday from all at CrossFit Teesside!

Warm Up:
Run 800m
Stretch & Mobilise

Team WOD:
38 Minute AMRAP of:
38 Burpee Over Box Jump or Step @ 20/24″
38 Partner Sit Ups @ 10/15kg
38 Calories on either Row, Assault Bike or Ski (share any way you like)

At the beginning of the workout, and when the clock hits 10, 20 & 30 Minutes, you must complete an AMRAP of Double Unders for 90 Seconds. This will be added up at the end of the WOD.

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
12 Minutes to Establish:
1 Rep Max Snatch

b)
12 Minutes to Establish:
1 Rep Max Clean & Jerk

c)
3 Rounds For Time of:
14 Power Cleans @ 42.5/60kg
21 Overhead Squats @ 30/42.5kg

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