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

Shoulder to Overhead Tekkers

Team WOD:
10 Rounds for Max Reps of:
30 Seconds of Shoulder to Overhead @ 42.5/60kg
Rest 30 Seconds
30 Seconds of Double Unders
Rest 30 Seconds
30 Seconds of Ab-Mat Sit Ups
Rest 30 Seconds

* Scale WEIGHT as needed
* Scale DU’s for Single Unders

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish:
1 Rep Max Hang Power Snatch

b)
10 Minutes to Establish:
1 Rep Max Hang Power Clean & Push Jerk

c)
“Elizabeth”
21 – 15 – 9 Reps for Time of:
Squat Cleans @ 42.5/60kg
Ring Dips