Workout of the Day

Team & Competitor WOD’s – “24/01/2014”

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


For Max Reps Of:
4 Minutes of Calorie Row (30 Second Change Over)
4 Minutes of Burpees
4 Minutes of Double Unders (30 Second Change Over)
4 Minutes of Med Ball Lunges @ 6/9kg
4 Minutes of Calorie Ski (30 Second Change Over)


Competitor WOD: 7:00pm – 8:00pm

15 Minutes To Establish A Max Complex:
1x Squat Clean
1x Hang Squat Clean
1x Front Squat
1x Shoulder to Overhead
(Once Bar Is Lifted From Floor, It Must Not Pass Below Knee Level Until Complex Is Complete)

4 Minute AMRAP Of:
4 Right Arm KB Squat Clean @ 24/32kg
4 Left Arm KB Squat Clean @ 24/32kg
8 Box Jumps @ 30″

2 Minutes Rest

4 Minute AMRAP Of:
Muscle Ups

* Scale For Muscle Up: 3x CTB Pull Up + 3x Ring Dip = 1 Rep
* Or Choose A Different Movement From Below:
* Bar Muscle Up
* Handstand Push Up
* Wall Climb
* Handstand Walk
* Double Unders

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