Workout of the Day

Team & Competitor WOD 25.11.2016

Christmas Party tickets are now on sale for £12.50, see a coach to purchase yours so you don’t miss out. Its held at the Dickens Inn 2 in Middlesbrough and is from 8:00pm til late. We have a hot buffet and a D.J organised. Partners, Boyfriends, Girlfriends, husbands or wives are all welcome to come and join us. 🙂

 

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:
Row, Ski & Assault Bike
2 – 3 Minutes on each

General Warm Up & Movement Re-Cap

Team WOD:
12 Minute AMRAP of:
5 Pull Ups
10 Press Ups
15 Air Squats

3 Minute Rest

12 Minute AMRAP of:
5 Burpees
10 Over Box Jumps @ 20/24″
15 Ab-Mat Sit Ups

For this entire Team WOD, you will take it in turn with your partner to complete 45 Seconds of Work, followed by 45 Seconds of Rest. When it is your turn to work, you will carry on from exactly where your partner is up to in the AMRAP.

* Scale PU’s to Band Assisted or Jumping Pull Ups
* Scale Press Ups to Knees
* Scale HEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 10 Minutes build up to a Heavy set of:
1 x Hang Power Snatch
1 x Hang Snatch

b)
In 10 Minutes build up to a Heavy set of:
1 x Hang Power Clean
1 x Hang Clean
1 x Split Jerk

c)
3 Rounds For Time of:
25 Calorie Assault Bike
3 Rope Climbs
25 Calorie Row
50 Double Unders
200m Run
25 Wallballs @ 6/9kg

Time Cap = 28 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