Workout of the Day

Team & Competitor WODs 29.08.2014

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:
2 Rounds For Max Reps Of:
4 Minutes of Wallballs @ 6/9kg
4 Minutes of Double Unders
4 Minutes of Kettlebell Swings @ 16/24kg

For this Team WOD you will perform 30 Seconds of work followed by 30 Seconds of rest.

 

Competitor WOD:

A)
15 Minutes to Establish:
2 Rep Max Squat Snatch

B)
Death By:
Squat Snatches @ 42.5/60kg

C)
For Time Of:
12 Down Ups
1 Legless Rope Climb
9 Down Ups
1 Legless Rope Climb
6 Down Ups
1 Legless Rope Climb

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