Workout of the Day

Team & Competitor WOD’s – “21/02/2014”

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


Hang Power Snatch Tekkers

WOD: (In Pairs)
2 Rounds For Max Reps Of:
3 Mins of Hang Power Snatches @ 30/42.5kg
3 Mins of Goblet Lunges @ 16/24kg
3 Mins of Ab-Mat Sit Ups

* Scale WEIGHTs as needed


Competitor WOD: 7:00pm – 8:00pm
15 Minutes to Establish:
2 Rep Max Touch & Go Power Clean

4 Minute AMRAP Of:
5 Overhead Squats @ 42.5/60kg
7 Deadlifts @ 100/140kg

Rest 1 Minute

3 Minute AMRAP Of:
Muscle Ups

Rest 1 Minute

2 Minute AMRAP Of:
Down 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