Workout of the Day

Team & Competitor WOD 28.06.2019

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 CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!

Warm Up:
Run 800m
Stretch & Mobilise

With Partner:
50 Calories
50 Air Squats
50 Ab-Mat Sit Ups
50 Shoulder Press (empty barbell)
x 3

Team WOD:
30 Minute AMRAP of:
100 Calorie Row, Ski or Assault Bike
100 Front Squats @ 30/42.5kg
100 Ab-Mat Sit Ups
100 Shoulder to Overhead @ 30/42.5kg

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
3 Minute AMRAP of:
Handstand Walk

1 Minute Rest

b)
In 5 Minutes Establish:
1 Rep Max Clean & Jerk

1 Minute Rest

c)
3 Minute AMRAP of:
Calorie Row

1 Minute Rest

d)
2 Minute AMRAP of:
Double Unders

1 Minute Rest

e)
2 Minute AMRAP of:
Dumbbell Thrusters @ 15/22.5kg

1 Minute Rest

f)
3 Minute AMRAP of:
Calorie Assault Bike

1 Minute Rest

g)
3 Minute AMRAP of:
Max Burpees to High Target

* Score is Total Reps (include Weight lifted in KG’s as Reps)

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