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

Thruster Tekkers

Team WOD: (In Pairs)
For Time Of:
100 Thrusters @ 30/42.5kg
8 x 100m Sprints
100 Over Box Jumps @ 20/24″
8 x 100m Sprints
100 Goblet Squats 16/24kg

*Scale Weights & Heights as needed.

Competitor WOD: 7:00 – 8:00pm
“2012 Regional WOD 4”
For Time Of:
50 Back Squats @ 40/60kg
40 Pull Ups
30 Shoulder to Overhead @ 40/60kg
50 Front Squats @ 30/40kg
40 Pull Ups
30 Shoulder to Overhead @ 30/40kg
50 Overhead Squats @ 20/30kg
40 Pull Ups
30 Shoulder to Overhead @ 20/30kg

*40 Minute Time Cap