Workout of the Day

Team & Competitor WOD’s – “09/05/2014”

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

Clean & Jerk Tekkers

Team WOD:
5 Minute AMRAP Of:
Double Unders

Rest 1 Minute

4 Rounds For Max Reps Of:
2 Mins of Clean & Jerk @ 42.5/60kg
2 Mins of Burpees

In Part A you will switch with your partner every 30 Seconds. In Part B you and your partner will break up the Reps however you like.

* Scale WEIGHT as needed
* Scale DU’s for Single Unders


Competitor WOD: 7:00pm – 8:00pm
10 Minutes to Establish:
1 Rep Max Hang Squat Snatch

6 Minute AMRAP Of:
10 Strict Handstand Push Ups
20 Russian Swings @ 24/32kg

6 Minute AMRAP Of:
5 L-Pull Ups
10 Overhead Lunges @ 30/42.5kg

6 Minute AMRAP Of:
10 Strict Ring Dips
50 Double Unders

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