Workout of the Day

Team & Competitor WOD 25.05.2018

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”!

 

Today’s Team WOD is a Double Birthday Celebration!!! Happy Birthday to Guy Brown who is turning 40!!! Happy Birthday to Simone Johnson who is now only one year away from the big 50!

Warm Up:
Row 500m
Ski 500m
Assault Bike 1000m
Stretch & Mobilise

Barbell Tekkers

3 Rounds For Time of:
40 Hang Power Cleans @ 42.5/60kg
49 Ab-Mat Sit Ups
40 Alternating Front Rack Lunges @ 42.5/60kg
49 Ab-Mat Sit Ups
40 Shoulder to Overhead @ 42.5/60kg
49 Ab-Mat Sit Ups

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish:
Heavy Snatch

b)
10 Minutes to Establish:
Heavy Clean & Jerk

c)
“2018 Regionals WOD 6”
For Time of:
4 Rope Climbs
16 Thrusters @ 50/70kg
3 Rope Climbs
12 Thrusters @ 50/70kg
2 Rope Climbs
8 Thrusters @ 50/70kg

Time Cap = 12 Minutes (regionals Cap = 7 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