Workout of the Day

Team & Competitor WOD 28.11.2014

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!


Warm Up:
Run 400m + Row 400m + Ski 400m
Stretch & Mobilise

Thruster Tekkers

Team WOD:
In 20 Minutes:
Row 2000m (250m Intervals)
Then in remaining time AMRAP:
50 Thrusters @ 30/42.5kg
50 Lateral Burpees

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

1 x Snatch: EMOTM x 10

7 Rounds Each For Time Of:

In 3 Minutes Complete:
7 Push Jerk @ 60kg
7 Lateral Burpees
Run 200m

Remaining Time = Rest

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