Workout of the Day

Team & Competitor WOD 27.05.2016

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 500m
Stretch & Mobilise

JYD

Barbell Tekkers

Team WOD:
3 Rounds For Max Reps of:
30 Seconds of Deadlift @ 42.5/60kg
30 Seconds Rest
30 Seconds of Lateral Burpees
30 Seconds Rest
30 Seconds of Hang Power Cleans @ 42.5/60kg
30 Seconds Rest
30 Seconds of Lateral Burpees
30 Seconds Rest
30 Seconds of Front Squats @ 42.5/60kg
30 Seconds Rest
30 Seconds of Lateral Burpees
30 Seconds Rest
30 Seconds of Shoulder to Overhead @ 42.5/60kg
30 Seconds Rest
30 Seconds of Lateral Burpees
30 Seconds Rest

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

A)
For Time of:
15 Calorie Assault Bike
5 Power Snatches @ 50/70kg
12 Calorie Assault Bike
4 Power Snatches @ 50/70kg
9 Calorie Assault Bike
3 Power Snatches @ 50/70kg

Rest 3 Minutes

B)
For Time of:
15 Calorie Row
50 Double Unders
12 Calorie Row
40 Double Unders
9 Calorie Row
30 Double Unders

Rest 3 Minutes

C)
For Time Of:
200m Run
5 Clean & Jerks @ 60/85kg
200m Run
4 Clean & Jerks @ 60/85kg
200m Run
3 Clean & Jerks @ 60/85kg

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