Workout of the Day

Team & Competitor WOD 29.09.2017

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:
Run 800m
Stretch & Mobilise

Barbell Tekkers

Team WOD:
“Partner DT”

5 Rounds of:

2 Minutes AMRAP of:
12 Deadlifts @ 50/70kg
9 Hang Power Cleans @ 50/70kg
6 Push Jerks @ 50/70kg

2 Minutes Rest

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
13 Minutes to Establish:
1 Rep Max Snatch

2 Minute Rest

b)
10 Minutes to Establish a Max Complex of:
1 x Squat Clean
2 x Hang Squat Cleans
3 x Front Squats
1 x Shoulder to Overhead

c)
“2223”
In 2 Minutes:
2 Rope Climbs
7/10 Calorie Ski
In remaining time AMRAP:
Overhead Squats @ 50/70kg

Rest 1 Minute

In 2 Minutes:
2 Rope Climbs
7/10 Calorie Ski
In remaining time AMRAP:
Overhead Squats @ 50/70kg

Rest 1 Minute

In 2 Minutes:
2 Rope Climbs
7/10 Calorie Ski
In remaining time AMRAP:
Overhead Squats @ 50/70kg

Rest 1 Minute

In 3 Minutes:
2 Rope Climbs
7/10 Calorie Ski
In remaining time AMRAP:
Overhead Squats @ 50/70kg

If you complete 75 Overhead Squats, take the total time and the WOD is over. If not then your score is the total number of Overhead Squats you completed.

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