Workout of the Day

Team & Competitor WOD 22.04.2016

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”!

 

Warm Up:
Run 800m
Stretch & Mobilise

Team WOD: (In Pairs)
20 Minute AMRAP Of:
30 Double Unders
25 Ab-Mat Sit Ups
20 Kettlebell Swings @ 16/24kg
15 Burpees

One Person AMRAP’s while the other = Runs 400m

* Scale DU’s for 90 Single Unders
* Scale WEIGHT & DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

3 Rounds For Max Reps Of:

1 Minute of Calorie Assault Bike
1 Minute of Muscle Ups
1 Minute Rest

1 Minute of Calorie Row
1 Minute of Pistol Squats
1 Minute Rest

1 Minute of Calorie Assault Bike
1 Minute of Power Snatches @ 42.5/60kg
1 Minute Rest

1 Minute of Calorie Row
1 Minute of Power Cleans @ 60/85kg
1 Minute Rest

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