Workout of the Day

Team & Competitor WOD 30.06.2017

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:
Row, Ski or A-Bike:
3-5 Minutes
Stretch & Mobilise

Overhead Squat Tekkers

Team WOD:
“Firmo”
For Max Reps of:

30 Seconds of Overhead Squats or Push Press @ 30/42.5kg
30 Seconds Rest
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest
x 4

30 Seconds of Partner Plate Sit Ups @ 15/20kg
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest
x 4

30 Seconds of DB Snatches @ 15/22.5kg
30 Seconds Rest
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest
x 4

30 Seconds of Partner Plate Sit Ups @ 15/20kg
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest
x 4

* Choice of two Barbell Movements in todays Team WOD, if you are confident with the Overhead Squat choose those, if not go for the Push Press.
* Choose from Row, Ski or Assault Bike to use for WOD, this will be shared with your partner.

* Scale WEIGHTs as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
In 15 Minutes Establish:
1 Rep Max Snatch

b)
In 15 Minutes Establish:
1 Rep Max Clean & Jerk

c)
For Time of:
4 Calorie Assault Bike
2 Man Makers @ 15/22.5kg
8 Calorie Assault Bike
4 Man Makers @ 15/22.5kg
12 Calorie Assault Bike
6 Man Makers @ 15/22.5kg
16 Calorie Assault Bike
8 Man Makers @ 15/22.5kg
20 Assault Bike Calories
10 Man Makers @ 15/22.5kg

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