Workout of the Day

Team & Competitor WODs 18.01.2019

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 CrossFitters who are confident when performing more Advanced Movements and using Heavier Loads in their workouts. Sessions include Heavy Olympic Weightlifting followed by a WOD which usually contains high skill Gymnastics movements and Heavier Barbells compared to the daily class WODs! If you are thinking of attending this session, please speak with a Coach first who will be able to advise on whether or not you are ready!


Warm Up:
Row, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5

Shoulder to Overhead Tekkers

Team WOD:
10 Rounds for Max Reps of:

In 90 Seconds:
Row, Ski or Assault Bike 7/10 Calories
10 Shoulder to Overhead @ 42.5/60kg
In remaining time AMRAP:

90 Seconds Rest

* Switch with your Partner after each 90 Second Interval (one works for 90 Second while other Rests)

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

30 Seconds to complete 1 x Snatch
30 Seconds Max Double Unders
30 Seconds Rest
x 5

30 Seconds to complete 1 x Clean
30 Seconds Max Bar-Facing Burpees
30 Seconds Rest
x 5

9 – 7 – 5 Reps for Time of:
Muscle Ups
Squat Snatches @ 42.5/60kg

* Time Cap = 15 Minutes

* Score for a) & b) is Total Weight Lifted and Total Reps Completed

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