Workout of the Day

Team & Competitor WOD 30.10.2015

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.


Warm Up:
Row 1000m
Stretch & Mobilise

Team WOD:
10 Rounds For Max Reps Of:
1 Minute of Kettlebell Swings @ 16/24kg
1 Minute of Burpees
1 Minute Rest

* Scale WEIGHT as needed

* While Athlete 1 is doing 1 Minute of Swings, Athlete 2 is doing their 1 Minute of Burpees. They will switch movements for the next Minute, and then Rest for 1 Minute together. This cycle is repeated 10 times. Score is total Reps added together.


Competitor WOD: 7:00pm – 8:00pm

In 12 Minutes Establish a Max of:
1 x Power Snatch
1 x Squat Snatch

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

For Time Of:
15 Bar Muscle Ups
15 Shoulder to Overhead @ 50/80kg
15 Pistol Squats
30 Chest to Bar Pull Ups
30 Shoulder to Overhead @ 40/60kg
30 Pistol Squats
45 Pull Ups
45 Shoulder to Overhead @ 30/40kg
45 Pistol Squats

Time CAP = 25 Minutes

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