Workout of the Day

Team & Competitor WOD 26.06.2015

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.

 

Today’s Team WOD is actually a “farewell” WOD as we say goodbye to one of our good friends and members John Lightfoot before he packs up and heads to Australia! Im sure this won’t be Johns last WOD in the box but as he loves Team WOD this is a great opportunity to give him an official CrossFit Teesside send off!

Warm Up:
Run 400m + Row 400m + Assault Bike 25 Calories
Stretch & Mobilise

“Roxanne”

Team WOD: (In Pairs)
1.
12 Minute AMRAP Of:
Tyre Flip + Jump Through

One person flips while the other = Runs 200m carrying a 15/20kg Plate

Rest 2 Minutes

2.
12 Minute AMRAP Of:
Burpee Over Box Jumps @ 20/24″

One person burpees while the other = Rows 300m

Rest 2 Minutes

3.
12 Minute AMRAP Of:
Assault Bike Calories

One person assaults while the other = Runs up The Hill and back

* Scale WEIGHT, HEIGHT & DISTANCE as needed

 

Competitor WOD: 7:00pm – 8:00pm

1.
10 Minutes to Establish:
3 Rep Max Overhead Squat
(taken from floor)

2.
10 Minutes to Establish:
3 Rep Max Thruster
(taken from floor)
(1st rep can be Squat Clean Thruster)

3.
“Frantasy Land”
For Time Of:
21 – 15 – 9 Reps Of:
Thrusters @ 30/42.5kg
Pull Ups
15 – 12 – 9 Reps Of:
Thrusters @ 35/50kg
Chest to Bar Pull Ups
12 – 9 – 6 Reps Of:
Thrusters @ 42.5/60kg
Bar Muscle Ups

Time Cap = 25 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