Workout of the Day

Team & Competitor WOD 21.07.2017

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:
Row 1000m
Stretch & Mobilise

Barbell Tekkers

Team WOD:
“Team Incredible Hulk”
30 Minute AMRAP of:
5 Deadlifts @ 35/50kg
5 Hang Power Cleans @ 35/50kg
5 Front Squats @ 35/50kg
5 Push Press @ 35/50kg
5 Back Squats @ 35/50kg

Partners will take it in turn to Work for 90 Seconds, then Rest for 90 Seconds.

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 12 Minutes Establish a Max of:
1 x Hang Snatch
1 x Overhead Squat

b)
In 12 Minutes Establish a Max of:
1 x Hang Clean
1 x Front Squat
1 x Split Jerk

c)
For Time of:
3 Rope Climbs
30 Wallballs @ 6/9kg
100ft Front Rack Carry @ 16/24kg Kettlebells x 2
(at 50ft marker complete 15 Cleans with KB’s)
2 Rope Climbs
20 Wallballs @ 6/9kg
100ft Front Rack Carry @ 16/24kg Kettlebells x 2
(at 50ft marker complete 10 Cleans with KB’s)
1 Rope Climb
10 Wallballs @ 6/9kg
100ft Front Rack Carry @ 16/24kg Kettlebells x 2
(at 50ft marker complete 5 Cleans with KB’s)

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