Workout of the Day

Team WOD & Competitor WOD

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!


There are now only 9 spaces left and once these have gone that’s it, we can’t get any more places as the event is filled to capacity at the Sporting Lodge.

The final balance of £27.00 per person is due by Saturday 26th October (at the very very latest) as I need to pay the balance in full to the Sporting Lodge the following week.

Please ensure that as you did with the deposit you put the balance into an envelope and clearly write your name(s) on the front of it and either give it to one of the coaches or put it in the purple Christmas Box that’s in the coaches office.

Menu choices will follow in the next week or so.

If you’ve any questions at all please get in touch with me (Nicola Clement) either through Facebook or see me in the Box.

Warm Up:
Run 800m
Stretch & Mobilise


Hang Power Clean Tekkers
Front Squat Tekkers
Shoulder to Overhead Tekkers

Team WOD: (In Pairs)
5 Minute AMRAP Of:
10 Hang Power Cleans @ 30/42.5kg
15 Static Lunges

Rest 1 Minute

5 Minute AMRAP Of:
10 Front Squats @ 30/42.5kg
15 Hand Release Press Ups

Rest 1 Minute

5 Minute AMRAP Of:
10 Shoulder to Overhead @ 30/42.5kg
15 Burpees

Competitor WOD: 7:00pm – 8:00pm
“Open WOD 12.1″
7 Minute AMRAP Of:
Burpees to 6”

15 Minute to Find:
3 Rep Max Overhead Squat (taken from floor)

5 Minute AMRAP Of:
5 Strict Pull Ups
5 Right Arm Kettlebell Snatches @ 16/24kg
5 Left Arm Kettlebell Snatches @ 16/24kg

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