Workout of the Day

Team & Competitor WOD 27.01.2017

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:
A-Bike, Row or Ski 3-5 Minutes
Stretch & Mobilise

General Warm Up

Team WOD:
8 Rounds For Max Reps Of:
30 Seconds of Double Unders
Rest 30 Seconds
30 Seconds of Kettlebell Swings @ 16/24kg
Rest 30 Seconds
30 Seconds of Ab-Mat Sit Ups
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds

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

 

Competitor WOD: 7:00pm – 8:00pm

a)
Open WOD “13.5”
4 Minute AMRAP of:
15 Thrusters @ 30/45kg
15 Chest to Bar Pull Ups

If 90 Reps (3 Rounds) are completed, time extends to 8 Minutes
If 180 Reps (6 Rounds) are completed, time extends to 12 Minutes

Rest 10 Minutes

b)
2 Minute AMRAP of:
Bar-Facing Burpees

Immediately into:

3 Minutes to Establish:
1 Rep Max Snatch

Rest 3 Minutes

c)
2 Minute AMRAP of:
Bar-Facing Burpees

Immediately into:

3 Minutes to Establish:
1 Rep Max Clean & Jerk

* Score for Part a) is total Reps
* Score for Parts b) & c) is Reps x Weight (two separate scores)

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