Workout of the Day

Team & Competitor WOD 30.09.2016

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 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:
Assault Bike 0.5km
Row 250m
Ski 250m
Stretch & Mobilise

Partner Wallballs & Burpees

Team WOD:
10 Rounds For Max Reps Of:
1 Minute of Wallballs @ 6/9kg
1 Minute of Calorie Row OR Assault Bike
1 Minute Rest

* Scale WEIGHT as needed
* Choose between ROW or ASSAULT BIKE


Competitor WOD: 7:00pm – 8:00pm

In 12 Minutes Establish:
1 Rep Max Power Snatch

In 12 Minutes Establish:
1 Rep Max Power Clean & Push Jerk

For Time Of:
15 Squat Cleans @ 42.5/60kg
3 Rope Climbs
12 Squat Cleans @ 42.5/60kg
2 Rope Climbs
9 Squat Cleans @ 42.5/60kg
1 Rope Climb

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