Workout of the Day

Team & Competitor WOD 20.11.2015

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:
Row 400m + Run 400m
Stretch & Mobilise


Bear Complex Tekkers

Team WOD: (In Pairs)
20 Minute AMRAP Of:
1 x Bear Complex @ 42.5/60kg
5 x Lateral Burpees

One Person AMRAPs while the other = Runs 400m

1 Rep of the Bear Complex:
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press
(All Unbroken)

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

15 Minutes to Establish:
Max Bear Complex

Immediately Into:

5 Minute to Establish:
1 x Max Set of Unbroken Muscle Ups

27 – 21 – 15 – 9 Reps For Time Of:
Calorie Row
Overhead Squats @ 30/42.5kg

* Bear Complex is performed unbroken, but movements cannot be linked.
* Scale MU’s to Chest to Bar Pull 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