Workout of the Day

Team & Competitor WOD 21.04.2017

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 800m
Stretch & Mobilise

Team WOD:
For Max Reps of:

30 Seconds of Double Unders
30 Seconds Rest
x 8

Rest 2 Minutes

30 Seconds of Calorie Row
30 Seconds Rest
x 8

Rest 2 Minutes

30 Seconds of Shuttle Sprints
30 Seconds Rest
x 8

2 Minute Rest

30 Seconds of Calorie Ski Erg
30 Seconds Rest
x 8

2 Minute Rest

30 Seconds of Calorie Assault Bike
30 Seconds Rest
x 8

* Scale DU’s to Single Unders

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 12 Minutes Establish:
1 Rep Max Power Snatch

b)
In 12 Minutes Establish:
1 Rep Max Power Clean

c)
For Time of:
10 Rope Climbs
20 Handstand Push Ups
30 Alternating Pistol Squats
40 Burpees
50 Kettlebell Snatches @ 16/24kg
(Switch Arms after every 5 Reps)

Time Cap = 20 Minutes

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