Workout of the Day

Team & Competitor WOD

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 1000m
Stretch & Mobilise

Thruster Tekkers

Team WOD:
7 Rounds for Max Reps of:
30 Seconds of Thrusters @ 30/42.5kg
30 Seconds Rest
30 Seconds of Ab-Mat Sit Ups
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

a)
10 Minutes to Establish a Max of:
1 x Power Snatch
1 x Hang Power Snatch

b)
10 Minutes to Establish a Max of:
1 x Power Clean
1 x Hang Power Clean
1 x Push Jerk

c)
2 Rounds for Max Reps of:

In 2 Minutes:
Row 12/15 Calories
In remaining time AMRAP:
20ft Handstand Walk

Rest 1 Minute

In 2 Minutes:
Assault Bike 12/15 Calories
In remaining time AMRAP:
Legless Rope Climbs

Rest 1 Minute

In 2 Minutes:
Ski 12/15 Calories
In remaining time AMRAP:
Weighted Alternating Pistol Squats @ 15/22.5kg
(hold 1 Dumbbell)

Rest 1 Minute

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