Workout of the Day

Team & Competitor WOD 25.07.2014

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!


Hey Guys please find more information regarding this weekends Throwdown below!

Athlete registration: 0800
Athlete Briefing: 08:30
First WOD is off: 09:15am
Heat orders: Mixed Masters, Female individual, Male individual


During athlete registration you will be assigned your judge, you will also be the judge for this person. Movement Standards will be outlined during the athlete briefing.


You can park in the car parks next door and over the road, please try to avoid parking alongside the road outside the main entrance.

Athlete area/ Warm up area

The unit next door will be available for athletes to stow their personal bags and equipment, this can also double up as an area to chill/hang out, toilet facilities are available in here. There will be a designated warm up area in Telic.


There will be a mixture of food sources to purchase, pulled pork, bananas, flap jacks, coffee and cold water stalls will be on site.


There will be plenty of JoLee box T-shirts/hoodies for sale, cash and all major credit cards will be accepted.
The top 3 in each category will all receive a prize pack, Fundamental Supplies, Watt bike, Pure Pharma, Nike merchandise and JoLee bronze, silver and gold KBs make up the prize packs.


Warm Up:
Run 800m
Stretch & Mobilise

Hang Power Snatch Tekkers

Team WOD:
20 Minute AMRAP Of:
10 Hang Power Snatches @ 25/35kg
15 Ab-Mat Sit Ups
20 Kettlebell Lunges @ 16/24kg

One Person AMRAP’s while the other Runs 400m

* Scale WEIGHT as needed.


Competitor WOD: 7:00pm – 8:00pm

Establish a 1 Rep Max Hang Power Snatch

For Time Of:
Row 500m
12 Hang Power Snatches @ 42.5/60kg
Row 400m
9 Hang Power Snatches @ 42.5/60kg
Row 300m
6 Hang Power Snatches @ 42.5/60kg

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