Workout of the Day

Team & Competitor WOD 20.07.2018

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 and 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 800m
Stretch & Mobilise

Hill Sprints

Team WOD:
25 Minute AMRAP of:
12/15 Calorie Row, Ski or Assault Bike
12 Burpees
1 x Hill Sprint

Partners will take it in turn to complete 1 Full Rounds at a time, Rest while your partner is working, switch over when then run back in the door!


Competitor WOD: 7:00pm – 8:00pm

3 Minute AMRAP of:
Snatches @ 50/70kg
(must be from floor, but can be Power or Squat variation)

3 Minute Rest

3 Minute AMRAP of:
Clean & Jerks @ 70/100kg
(must be two movements, floor to shoulders, shoulders to overhead, but can be Power or Squat, Push or Split variations)

Rest 5 Minutes

For Time of:
50 Calorie Assault Bike
100ft Handstand Walk
40 Toes to Bar
150 Double Unders
30 DB Overhead Squats @ 15/22.5kg (swap arm after every 5)
50 Burpees to Target (high bar/wallball)
20 Bar Muscle Ups

Time Cap = 22 Minutes
(any reps not completed add on to time cap as seconds)

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