Workout of the Day

Team & Competitor WOD 22.05.2015

Here are the Opening Hours for the upcoming Bank Holiday Monday 25th May:

7:00am – 8:00am = CrossFit Class
8:00am – 9:00am = Open Gym
9:00am – 10:00am = CrossFit Class
10:00am – 11:00am = CrossFit Class

4:00pm – 5:00pm = Open Gym
5:00pm – 6:00pm = CrossFit Class
6:00pm – 7:00pm = CrossFit Class

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:
Run 800m
Stretch & Mobilise

Thruster Tekkers

Team WOD:
6 Rounds Each Of:
30 Seconds of Calorie Row
30 Seconds of Kettlebell Swings @ 16/24kg

2 Minute Rest

6 Rounds Each Of:
30 Seconds of Thrusters @ 25/35kg
30 Seconds of Burpees

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
1 x Snatch
1 x Overhead Squat
1 x Hang Snatch

b)
10 Minutes to Establish a Max of:
1 x Clean
1 x Front Squat
1 x Hang Clean

c)
6 Minute AMRAP Of:
15 Calorie Row
2 Rope Climbs

1 Minute Rest

6 Minute AMRAP Of:
2 Muscle Ups
6 Burpee Box Jumps @ 24/30″

1 Minute Rest

6 Minute AMRAP Of:
10 Double Kettlebell Front Squat @ 16/24kg Each Hand
30 Double Unders

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