Workout of the Day

Team & Competitor WOD 23.09.2016

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 400m
Row 500m
Stretch & Mobilise

Team WOD: (In Pairs)

8 Rounds Of:

In 3 Minutes:
Sprint 200m (100m Each)
In remaining time AMRAP:
10 Burpee Over Box Jumps @ 20/24″
20 Kettlebell Swings @ 16/24kg

Rest 1 Minute

* Take it in turns to Sprint the 1st 100m after the Rest Period. The AMRAP continues from where you left off every time.

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 12 Minute Establish:
1 Rep Max Snatch

b)
In 12 Minutes Establish:
1 Rep Max Clean & Jerk

c)
For Time Of:
25 Wallballs @ 6/9kg
50 Double Unders
5 Bar Muscle Ups
20 Wallballs @ 6/9kg
40 Double Unders
4 Bar Muscle Ups
15 Wallballs @ 6/9kg
30 Double Unders
3 Bar Muscle Ups
10 Wallballs @ 6/9kg
20 Double Unders
2 Bar Muscle Ups
5 Wallballs @ 6/9kg
10 Double Unders
1 Bar Muscle 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