Workout of the Day

Team & Competitor WOD 30.01.2015

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.


Todays Team WOD is a Hero WOD. One of our members and close friend Paddy Pisani sadly lost his Mother “Pat” on the 10th of January 2015. We will be completing the following Partner Workout alongside Paddy in her memory.


Warm Up:
Run 400m + Row 500m
Stretch & Mobilise


Movement Standards Re-Cap + Practice

Team WOD:
40 Minute AMRAP Of:
30 Partner Plate Sit Ups @ 10/20kg
2 x 200m Run (1 Each)
20 Push Press @ 42.5/60kg
10 Partner Under & Overs
60 Burpee Box Step Overs @ 20/24″
130 Double Unders

* Scale WEIGHTS + HEIGHTS as needed
* Scale DU’s for Single Unders @ 3 – 1


Competitor WOD: 7:00pm – 8:00pm
In 12 Minutes Establish a Max of:
1 x Squat Snatch
2 x Overhead Squat

In 12 Minutes Establish a Max of:
1 x Squat Clean
2 x Split Jerk

“CrossFit Open WOD 13.4”
7 Minute LADDER Of:
3 Clean & Jerk @ 43/61kg
3 Toes to Bar
6 Clean & Jerk @ 43/61kg
6 Toes to Bar
9 Clean & Jerk @ 43/61kg
9 Toes to Bar
12… Continue As Far As Possible

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