Workout of the Day

Team & Competitor WOD’s – “31/01/2014”

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:
Row 500m
Stretch & Mobilise

JYD

Hang Power Clean Tekkers
Front Rack Lunge Tekkers
Shoulder to Overhead Tekkers

WOD: (In Pairs)
20 Minute AMRAP Of:
75 Hang Power Cleans @ 35/50kg
75 Front Rack Lunges @ 35/50kg
75 Shoulder to Overhead @ 35/50kg

* Scale WEIGHT as needed

 

Competitor WOD: 7:00pm – 8:00pm

7 Minute AMRAP Of:
14 Double Kettlebell Front Rack Lunges @ 16/24kg Each
7 Bar Muscle Ups

Rest 1 Minute

7 Minute AMRAP Of:
7 Thrusters @ 42.5/60kg
7 Chest to Bar Pull Ups

Rest 1 Minute

7 Minute AMRAP Of:
7 Hang Squat Cleans @ 42.5/60kg
7 Handstand Push 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