Workout of the Day

Team & Competitor WOD’s – “02/05/2014”

This Monday 5th May is a bank holiday, the opening times will be as follows:

8am-10am: Open Gym

10am-11am: CrossFit Class

11am-12pm: CrossFit Class.

 

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 500m
Stretch & Mobilise

JYD

Team WOD:
8 Minute LADDER Of:
5 Burpee Over Box Jumps @ 20/24″
5 Overhead Plate Lunges @ 10/20kg
10 Burpee Over Box Jumps @ 20/24″
10 Overhead Plate Lunges @ 10/20kg
15
15… Continue As Far As Possible

Rest 2 Minutes

8 Minute LADDER Of:
5 Russian Kettlebell Swings @ 16/24kg
5 Box Step Ups @ 16/24kg
10 Russian Kettlebell Swings @ 16/24kg
10 Box Step Ups @ 16/24kg
15
15… Continue As Far As Possible

* Scale WEIGHTS & HEIGHTS as needed.

 

Competitor WOD: 7:00pm – 8:00pm

“Nukes”
In 8 Minutes Complete:
1 Mile Run
then Max Deadlifts @ 100/140kg
In 10 Minutes Complete:
1 Mile Run
then Max Power Cleans @ 70/100kg
In 12 Minutes Complete:
1 Mile Run
then Max Overhead Squats @ 42.5/60kg

* Scale WEIGHT as needed
* Scale Distance as needed
* Use same bar for all 3 movements, change Plates yourself

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