Workout of the Day

Team & Competitor WODs 08.08.2014

On Sunday 10th August we will celebrate our 3rd Birthday. Last year we held an in house Olympic lifting competition and it was great fun for all involved. This year we will change things up a bit and hold a friendly Team Competition followed by a BBQ. The plan will be to get together in teams of 2, these can be mixed or same sex teams. There will be a few WODs/ Challenges to complete and then we can have a small prize for the winner. Timings will be10:30 WOD brief’s, WODs will be finished by 1230-1300 and then we’ll eat meat.

We hope as many of you as possible can make it, if you don’t want to join in with the challenges then still come and enjoy the food and company!!!

Apologies to those away competing at the European Inferno, we will keep upto date with your progress and hopefully programme some of the WODs in our challenges.


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 1000m
Stretch & Mobilise


Push Press Tekkers

Team WOD:
2 Rounds For Max Reps Of:
4 Mins of Calorie Row
4 Mins of Push Press @ 30/42.5kg
4 Mins of Toes to Bar

In this Team WOD you and your partner will switch back and forth every 30 seconds throughout the whole workout.

* Scale WEIGHT as needed
* Scale TTB for High Knees


Competitor WOD: 7:00pm – 8:00pm

In 15 Minutes Establish:
2 Rep Max Clean & Jerk

In 15 Minutes Establish:
2 Rep Max Front Squat

10 Minute LADDER Of:
1 Squat Clean Thruster @ 50/70kg
10 Toes to Bar
2 Squat Clean Thruster @ 50/70kg
10 Toes to Bar
3 Squat Clean Thruster @ 50/70kg
10 Toes to Bar
10… Continue As Far As Possible


Here is the 2nd Episode of “Killing The Fat Man”. If you missed last nights Open Gym post, it included the first Episode of a fantastic series about a guy who is new to CrossFit and follows his first 16 weeks at his new box. I can highly recommend it especially for anyone who is still faily new to it all. Make sure you catch up on it I will be posting an Episode a night right here for the next couple of weeks!

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