Workout of the Day

Team & Competitor WOD’s 20.06.2014

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


Team WOD: (In Pairs)
In 25 Minutes Complete:
2 x 600m Sprint (1 Each)
2 x 400m Sprint (1 Each)
2 x 200m Sprint (1 Each)

Run 800m with a 15/20kg Plate

Then In The Remaining Time LADDER:
5 Kettlebell Swings @ 16/24kg
5 Burpees
10 Kettlebell Swings @ 16/24kg
10 Burpees
15… Continue As Far As Possible

* Scale WEIGHT as needed


Competitor WOD: 7:00pm – 8:00pm

6 Minute AMRAP Of:
2 Muscle Ups
3 Power Snatches @ 42.5/60kg

Rest 2 Minutes

6 Minute AMRAP Of:
10 Pistol Squats
3 Power Cleans @ 60/85kg

Rest 2 Minutes

6 Minute AMRAP Of:
15ft Rope Climb, 1 Ascent
15 Wallballs @ 6/9kg

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