Workout of the Day

Team & Competitor WOD’s 11.07.2014

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

Shoulder to Overhead Tekkers
Front Squat Tekkers
Toes to Bar Tekkers

Team WOD:
20 Minute AMRAP Of:
40 Front Squats @ 30/42.5kg
40 Shoulder to Overhead @ 30/42.5kg
40 Toes to Bar

* Scale WEIGHT as needed
* Scale TTB for “High Knees”


Competitor WOD: 7:00pm – 8:00pm

In Minutes 0 – 10 Complete:
2000m Row

In Minutes 10 – 20 Complete:
4 Rounds Of:
1 Legless Rope Climb
10 Front Squats @ 50/70kg

In Minutes 20 – 30 Complete:
4 Rounds Of:
5 Shoulder to Overhead @ 60/85kg
Run 200m

If you finish the required work within the current 10 Minute window, rest the remaining time before the next one begins. If you don’t finish the required work, move straight to the next section when the time is up.

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