Workout of the Day

Team & Competitor WODs 25.09.2015

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:
Run 800m
Stretch & Mobilise

Team WOD: (In Pairs)
For Max Reps Of:

5 Rounds Each Of: (Alternate with Partner)
45 Seconds of Calorie Row
Rest 15 Seconds
45 Seconds of Thrusters @ 15/20kg
Rest 15 Seconds

1 Minute Rest (Switch Station)

5 Rounds Each Of: (Alternate with Partner)
45 Seconds of Double Unders
Rest 15 Seconds
45 Seconds of Kettlebell Swings @ 16/24kg
Rest 15 Seconds

1 Minute Rest (Switch Station)

5 Rounds Each Of: (Alternate with Partner)
45 Seconds of Calorie Ski
Rest 15 Seconds
45 Seconds of Burpees
Rest 15 Seconds

1 Minute Rest (Switch Station)

5 Rounds Each Of: (Alternate with Partner)
45 Seconds of Calorie Assault Bike
Rest 15 Seconds
45 Seconds of Tyre Flips
Rest 15 Seconds

* Scale WEIGHT as needed
* Scale DU’s for Single Unders

 

Competitor WOD: 7:00pm – 8:00pm

A)
12 Minutes to Establish a Max of: (Unbroken)
1 x Power Snatch
1 x Hang Squat Snatch
1 x Overhead Squat

B)
12 Minutes to Establish a Max of: (Unbroken)
1 x Power Clean
1 x Hang Squat Clean
1 x Front Squat
1 x Split Jerk

C)
“21 – 15 – 9 Complex” (2014 Games Event)
For Time Of:
8 Deadlifts @ 50/70kg
7 Cleans @ 50/70kg
6 Snatches @ 50/70kg
8 Pull Ups
7 Chest to Bar Pull Ups
6 Bar Muscle Ups
6 Deadlifts @ 50/70kg
5 Cleans @ 50/70kg
4 Snatches @ 50/70kg
6 Pull Ups
5 Chest to Bar Pull Ups
4 Bar Muscle Ups
4 Deadlifts @ 50/70kg
3 Cleans @ 50/70kg
2 Snatches @ 5/70kg
4 Pull Ups
3 Chest to Bar Pull Ups
2 Bar Muscle Ups

Games Time CAP = 7 Minutes
CrossFit Teesside Time CAP = 15 Minutes

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