Workout of the Day

Team & Competitor WODs 09.01.2015

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

Wallball Tekkers
Plate GTOH Tekkers

Team WOD:
Part A)

2 Rounds For Max Reps Of:

In 3 Minutes:
Run 200m
In Remaining Time:
Max Burpee Box Jumps @ 20/24″
Rest 1 Minute

In 3 Minutes:
Run 200m
In Remaining Time:
Max Plate Ground to Overhead @ 15/20kg
Rest 1 Minute

(Athlete 1 Starts on Burpee Box Jumps while Athlete 2 tackles the Plate GTOH, after the 1 Minute Rest switch)

Take an extra 1 Minute Rest before Part B.

Part B)
5 Minute AMRAP Of:
Wallballs @ 6/9kg

2 Minute Rest before Part C)

Part C)

Repeat Part A 🙂


Competitor WOD: 7:00pm – 8:00pm

20 Minutes to Establish:
3 Rep Max Squat Clean

“2013 CrossFit Open WOD 13.2″
10 Minute AMRAP Of:
5 Shoulder to Overhead @ 35/50kg
10 Deadlifts @ 35/50kg
15 Box Jumps @ 20/24”

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