Workout of the Day

Team & Competitor WOD’s 23.01.2015

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 1000m
Stretch & Mobilise

 

Team WOD: (In Pairs)
A)
2 Rounds Each For Max Reps Of:
2 Minutes of Calorie Row/Burpees
1 Minute Rest

While Athlete 1 performs 2 Minutes of Rowing, Athlete 2 is performing 2 Minutes of Burpees. This is followed by a 1 Minute Rest, before the Athletes switch places and work for 2 Minutes again. This = 1 Full Round, you will complete 2 Full Rounds of this cycle. Take an extra Minute Rest before you start Part B.

B)
5 Minute AMRAP Of:
Kettlebell Swings @ 16/24kg

Only 1 Athlete working at any time, you decide how you want to break down the Reps, keep passing it back and forth for 5 Minutes, Score is total Reps. Take an extra Minute Rest before you start Part C)

C)
2 Rounds Each For Max Reps Of:
2 Minutes of Kettlebell Box Step Up/Ab-Mat Sit Ups
1 Minute Rest

While Athlete 1 performs 2 Minutes of Step Ups, Athlete 2 is performing 2 Minutes of Sit Ups. This is followed by a 1 Minute Rest, before the Athletes switch places and work for 2 Minutes again. This = 1 Full Round, you will complete 2 Full Rounds of this cycle.

 

Competitor WOD: 7:00pm – 8:00pm

A)
1 x Squat Snatch: EMOTM x 10 @ 80% of your 1 Rep Max

B)
1 x Squat Clean & Jerk: EMOTM x 10 @ 80% of your 1 Rep Max

C)
9 – 7 – 5 Reps For Time Of:
Thrusters @ 50/75kg
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