WOD CrossFit Teesside

General Warm Up  Hinge | Shoulder Prep | Jumping Power Clean | Box Jump | Ring Muscle Up | Ring Muscle Up Progressions WOD “All Hail the Chief” 3 min on, 1 min off for 5 Rounds 3 Power Cleans @ 70 | 50kg 4 Ring Muscle Ups 5 Box Jumps @ 24 | 20″ Scaling and Modifications: […]

General Warm Up Burpee Prep | Squat Air Squat | Single Arm Alternating Devil Press | Wall Ball WOD “Speak of the Devil” For Time: 50 Air Squats 25 Single Arm Alt. Devil Press 500m Run 50 Wall Balls @ 9 | 6kg 500m Run 25 Single Arm Alt. Devil Press 50 Air Squats Dumbbell = 22.5 […]

General Warm Up Overhead Prep | Shoulder Prep | Core Push Press | Push Jerk | Toes to Bar WOD A.] Every 90s for 4 Rounds 2 Push Press + 2 Push Jerk *Increasing weight *Build to 2 RIR *Aim for heavier than 16|09|26 B.] “Up Stream” 16 min AMRAP 21 | 19 Calorie Row | Ski […]

General Warm Up  Dynamic Drills | Squat | Shoulder Prep Strict Ring Dip | Hang Squat Clean WOD “Bubble Squeek” For Time: 21 Strict Ring Dip 600m Run 16 Strict Ring Dip 800m Run 13 Strict Ring Dip 600m Run Then 21 Hang Squat Cleans @ 50 | 37.5kg 600m Run 16 Hang Squat Cleans 800m […]

A very happy 40th Birthday to Jenna Hill. We hope you have a really good day and year ahead. All the best from your CrossFit Teesside Family. General Warm Up  Shoulder Prep | Hinge Dumbbell Split Clean | Handstand Push Up | Handstand Push Up Variations | Dumbbell Split Snatch WOD “Not yet over the Hill” 20 min […]

General Warm Up  Hinge | Squat | Core WOD “Pop Goes the Weasel” 3 Rounds for Time: 100 YGIG Alternating Wall Balls over 60″ box 50 YGIG KB Sumo Deadlift High Pull [Switch every 5] @ 24 | 20kg 30 Synchro Sit Ups Time Cap = 25 min Scaling and Modifications: *Weight as needed *Reduce […]

General Warm Up Burpee Prep | Step Prep WOD “Escalator to nowhere” 35 min AMRAP 50 Box Step Ups @ 24 | 20″ 100 ft Carry [Sandbag | Farmers | Front Rack] 50ft Burpee Broad Jump 25ft = 1 Rep 100ft = 4 Reps 50ft = 2 Reps Scaling and Modifications: *Wear a weighted vest […]

General Warm Up  Hinge | Shoulder Prep Deadlift | Hang Power Clean | Push Jerk WOD “CXXX” For Time: 60 Deadlifts @ 60 | 42.5kg 30 Pull Ups 600m Run 40 Hang Power Cleans 20 Pull Ups 400m Run 30 STOH 15 Pull Ups 300m Run Time Cap = 25 min Scaling and Modifications: *Reduce Run: 500 […]

General Warm Up Core | Kipping | Double Under Prep Toes to Bar | Double Unders WOD “Bedrock” 17 min AMRAP 15 Toes To Bar 25ft Single Arm Front Rack Lunge [RA] @ 24 | 20kg 50 Double Unders 25ft Single Arm Front Rack Lunge [LA] Scaling and Modifications: *V-Ups | Single Leg Alt. V-Ups | […]

General Warm Up  Overhead Prep | Squat Overhead Squat | Hang Power Snatch WOD “Jolly Rodger” For Time: 1500m – 1200m – 900m – 600m – 300m Row or Ski [Male] 1200m – 1000m – 800m – 600m – 300m Row or Ski [Female] Bike = 2:1 After each distance: 6 Hang Power Snatches 10 Overhead […]

General Warm Up  Kipping | Squat | Double Under Prep Double Unders | Bar Muscle Up | Wall Ball WOD “Hop, Skip and a Squat” 3 Rounds for Time: 50 Double Unders 5 Burpee Bar Muscle Ups 50 Wall Balls @ 9 | 6kg Time Cap = 17 min Scaling and Modifications: *40 sec Double Under Attempts […]