Workout of the Day

Team & Competitor WOD’s 15.01.2016

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, Ski or Assault Bike for 3 Minutes
Stretch & Mobilise

Plate GTOH Tekkers
Plate OH Lunge Tekkers

Team WOD: (In Pairs)
12 Minute AMRAP Of:
7 Wallballs @ 6/9kg
6 Box Step Overs @ 16/24kg – 20/24″
5 Burpees

Rest 1 Minute

12 Minute AMRAP Of:
5 Plate Ground to Overhead @ 10/20kg
6 Plate Overhead Lunges @ 10/20kg
7 Ab-Mat Sit Ups

* Scale WEIGHT & HEIGHT as needed

Similar to last weeks Team WOD, partners will take in turn to complete 1 Full Round each.


Competitor WOD: 7:00pm – 8:00pm

1 x Snatch: Every 2 Minutes for 20 Minutes (10 Reps)

Start 15 – 20kg’s below your 1 Rep Max, Increase Weight by 2.5 – 5kg’s after each successful lift.

“Open WOD 14.4”
14 Minute AMRAP Of:
60 Calorie Row
50 Toes to Bar
40 Wallballs @ 6/9kg
30 Cleans @ 43/62.5kg
20 Muscle Ups

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