Workout of the Day

Team & Competitor WOD 31.03.2017

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:
Run 800m
Stretch & Mobilise

Wallball Warm Up

Wallball Tekkers

Team WOD:
20 Minute AMRAP of:
7 Burpees
9 Box Jumps @ 20/24″
11 Wallballs @ 6/9kg

One person AMRAPs while the other = Runs 400m

* Scale WEIGHT & HEIGHT as needed

 

Competitor WOD:
Early Throwdown = 8:15am – 9:15am
Official Class = 7:00pm – 8:00pm

A)
8 Minute AMRAP of:
8 Thrusters @ 30/40kg
8 Thrusters @ 35/50kg
6 Thrusters @ 40/60kg
6 Thrusters @ 45/70kg
4 Thrusters @ 50/80kg
4 Thrusters @ 55/90kg
2 Thrusters @ 60/100kg
2 Thrusters @ 70/110kg

Rest 5 Minutes

B)
6 Minute Ladder of:
3 Calorie Row
1 Muscle Up
6 Calorie Row
2 Muscle Up
9 Calorie Row
3 Muscle Up
12 Calorie Row
4 Muscle Up
15
5… etc.

Rest 5 Minutes

C)
For Time of:
50 Burpee Over Box Jumps @ 20/24″
200ft Overhead Walking Lunge @ 15/20kg

* Scaling all as needed (discussed in Class)

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