Workout of the Day

Team & Competitor WOD 26.05.2017

Bank Holiday Monday Opening Hours (Monday 29th May):

7:00am – 8:00am = CrossFit Class
8:00am – 9:30am = Open Gym
9:30am – 10:30am = CrossFit Class


4:00pm – 5:00pm = Open Gym
5:00pm – 6:00pm = CrossFit Class
6:00pm – 7:00pm = CrossFit Class

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 Hill Loop
Stretch & Mobilise

Pistol Squat Tekkers

Team WOD:
20 Minute AMRAP of:
Row, Ski or Assault Bike 10 Calories
10 Alternating Pistol Squats

One person AMRAP’s while the other = Runs 400m Hill Loop

* Scale Pistol Squats with an Equipment Aid (plate under heel, hold small object, stand on box)
* Scale Pistol Squats for Band/Post Assisted
* Substitute Pistol Squats for Lunges or Step Ups
* Substitute Pistol Squats for Squats


Competitor WOD: 7:00pm – 8:00pm

10 Minutes to Establish:
2 Rep Max Hang Squat Snatch

10 Minutes to Establish:
1 Rep Max Hang Squat Clean & Split Jerk

For Time of:
Row 1000m
100ft Single Arm DB Overhead Walking Lunge @ 15/22.5kg
(switch arm after 50ft)
100 Double Unders
50 Burpee Box Step Overs @ 20/24″ with 2 x 16/24kg Kettlebells
100 Double Unders
100ft Single Arm DB Overhead Walking Lunge @ 15/22.5kg
(switch arm after 50ft)
Row 1000m

Time CAP = 30:00

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