Workout of the Day

Team & Competitor WOD’s – “04/04/2014”

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:
Run 800m
Stretch & Mobilise


Front Squat Tekkers

Team WOD: (In Pairs)
20 Minute AMRAP Of:
10 Front Squats @ 42.5/60kg
10 Toes to Bar

One Person AMRAP’s While The Other = Runs 400m

* Scale WEIGHT as needed
* Scale “Toes to Bar” for “High Knees”


Competitor WOD: 7:00pm – 8:00pm

For Time Of: (15 MINUTE TIME CAP)
Row 300m
5 Muscle Ups
Row 300m
4 Muscle Ups
Row 300m
3 Muscle Ups
Row 300m
2 Muscle Ups
Row 300m
1 Muscle Up

Rest 2 Minutes before moving to Part B (If you finish under TIME CAP enjoy the extra rest, if not then your score is the amount of Reps completed.

In 5 Minutes Establish:
1 Rep Max Snatch

Rest 1 Minute before moving to Part C.

In 5 Minutes Establish:
1 Rep Max Clean & Jerk

* The MU’s included in Part A are on the Rings, these can be Scaled for “Bar Muscle Ups”, or 1 Rep of the MU can be Scaled to 3x CTB Pull Ups & 3x Ring Dip.


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