Workout of the Day

Team WOD & Competitor WOD – “16/08/2013”

Here is a message from Sandra Tearney.

To celebrate Matthews speedy recovery and to thank and honour everyone who helped that day we are throwing a party!

STAYING ALIVE PARTY (70’s dress optional)

Venue – Wellington House, Wynard Business Park, Wynyard

Date – 19th October 2013

Start – 8.00pm

Finish – Last man standing

Fully licenced bar, DJ, Buffet

We will be raffling a few prizes to raise money for the Heart Foundation.

The party is open to everyone at Crossfit and their plus ones but unfortunately, we can’t extend this to under 18’s.

Can you email me on [email protected] with confirmed numbers before 30th September.

Really hope you can all come – should be a great night!!

 

 

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

JYD

Team WOD: (In Pairs)
For Time Of:
150 Air Squats
150 Kettlebell Swings @ 16/24kg
150 Burpees
8 x 200m Sprint Relay (4 each)

Competitor WOD: 7:00pm – 8:00pm
A)
1 Rep Max Pause Front Squat (3 second pause at the bottom)

B)
21, 15, 9 Reps For Time Of:
Hang Cluster @ 30/42.5kg
Toes to Bar

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