Workout of the Day

Team & Competitor WOD 29.01.2016

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 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:
Row 1000m
Stretch & Mobilise

Kettlebell Tekkers

Team WOD: (In Pairs)
In 20 Minutes:
Row 2000m (200m x 10)

Then in remaining time AMRAP:
6 Kettlebell Push Press @ 16/24kg
8 Kettlebell Lunges @ 16/24kg
10 Kettlebell Swings @ 16/24kg

If Kettlebell is put down during a Full Round = 3 Burpee Penalty

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

A)
“2011 Open WOD”
10 Minute AMRAP Of:
30 Snatches @ 20/35kg
30 Snatches @ 35/61kg
30 Snatches @ 45/75kg
Max Snatches @ 55/95kg

Immediately Into:

B)
6 Minutes to Establish:
1 Rep Max Clean & Jerk

Immediately Into:

C)
4 Minute AMRAP Of:
Muscle Ups

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