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 1000m
Row 500m
Stretch & Mobilise

Thruster Tekkers

Team WOD:
20 Rounds For Max Reps Of:
40 Seconds of Thrusters @ 35/50kg
20 Seconds of Ab-Mat Sit Ups

Swap with you partner every Minute.

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
Snatch Ladder:
EMOTM for 10 Minutes:
1 x Snatch + 20 Double Unders
* Score = Total Weight Lifted
* You choose Weight, it can be changed or remain the same.
* You can have as many attempts at making a successful lift each minute, however if you do not finish the DU’s before the next minute begins, you must complete 5 penalty Burpees before you can pick up the bar again!

2 Minutes Rest

b)
Clean & Jerk Ladder:
EMOTM for 10 Minutes:
1 x Clean & Jerk + 5 Burpees Over Box Jumps @ 20/24″
* Score = Total Weight Lifted
* You choose Weight, it can be changed or remain the same.
* You can have as many attempts at making a successful lift each minute, however if you do not finish the BBJ’s before the next minute begins, you must complete 5 penalty Assault Bike calories before you can pick up the bar again!

c)
For Time Of:
30 Wallballs @ 6/9kg
3 Rope Climbs
20 Wallballs @ 6/9kg
2 Rope Climbs
10 Wallballs @ 6/9kg
1 Rope Climb

* Time Cap = 8 Minutes