WOD CrossFit Teesside

General Warm Up  Scap Pulls | Hinge | Burpee Prep Clean and Jerk | Bar Muscle Up | Burpee | Air Squat WOD “Simply the Best” 3 Rounds for time: 10 Clean and Jerks @ 60 | 42.5kg then 2 Rounds: 5 Bar Muscle Up 10 Burpees 15 Air Squats 1 Round = 10 Clean and Jerks + […]

General Warm Up  Shoulder Prep | General Prep Toes to Rings WOD “Rings and Tings” 3 Rounds for Total Calories 2 min on 20 Toes To Rings Max Bike Erg Cals in Remaining Time *Rest 1 min* 2 min on 15 Double KB | DB Bent Over Row Max Ski Erg Cals in Remaining Time […]

General Warm Up  Hinge | Shoulder Prep | Jumping Power Clean | Handstand Push Up | Box Jump WOD “Belle of the Ball” 18 min AMRAP 5 Power Clean @ 70 | 50kg 10 Handstand Push Up 15 Box Jump @ 24 | 20″ Scaling and Modifications: *Use the same weight as 12|10|26 *Reduce Reps: Done in […]

General Warm Up  Dynamic Drills | Hinge Dumbbell Power Snatch WOD “Back to the future” For Time: 2 Rounds 400m Run 20 Alternating Dumbbell Power Snatches @ 22.5 | 15kg 25 | 20 Calories *Rest 1 min* 2 Rounds 25 | 20 Calories 20 Alternating Dumbbell Power Snatches 400m Run Time Cap = 23 min […]

General Warm Up  Core | Kipping | Shoulder Prep WOD “Unilateral Appreciation” 24 min AMRAP 20 Alternating Single Leg Toes To Bar 20 Reverse Lunge Wall Balls 20 Alternating Dumbbell Hang Split Clean @ 22.5 | 15kg 800m Run Scaling and Modifications: *Single Leg Raises *Sit Ups | V-Ups | Single Leg Alternating V-Ups *Weight […]

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. General Warm Up  Hinge | Burpee Prep | Kipping Deadlift | Bar Muscle Up WOD “Kev” 26 min AMRAP […]

General Warm Up  Dynamic Drills WOD “Dom Toretto” For Time: 4 Rounds 400m Run *Rest 1 min between rounds* Then 2 Rounds 800m Run *Rest 1 min between rounds* Then 1 mile Run Time Cap = 32 min Scaling and Modifications: *Machine Equivalents *Reduce Run: 300 | 200m *Reduce Run: 1200 | 1000m

General Warm Up Scap Pulls | Squats | Dynamic Drills Kipping Pull Up | Walking Lunges WOD “Gun Show” 5 Rounds for Time: 20 Pull Ups 50ft Walking Lunge 400m Run 50ft Walking Lunge Time Cap = 22 min Scaling and Modifications: *Reduce Reps: Done in 2 sets *Ring Rows | Banded *18 stationary lunges per […]

General Warm Up  Dynamic Drills | Squat | Burpee Prep Squat Clean WOD “Clean Up Aisle 25” EMOM 25 Every min on the min for 25 Rounds 1 Squat Clean @ 80 | 60kg 3 Burpees over the bar 1 Squat Clean *Rest Remaining Time* Scaling and Modifications: *Weight as needed – Tough Single *Rest […]

A very happy birthday to Mitch Spearing – Wishing you a great day and year ahead from the team at CrossFit Teesside. General Warm Up Hinge | Core | Shoulder Prep Toes to Bar | Single Arm Dumbbell Clean and Jerk WOD Open 18.1 20 min AMRAP 8 Toes 2 Bar 10 Single Arm Dumbbell Hang […]

General Warm Up  Dynamic Prep | Scap Press | Squat Kipping Pull Up | Press Up | Air Squat WOD “Cut and Run..” 30 min AMRAP From 0:00 to 8:00 800m Run ME Cindy in remaining time From 8:00 to 18:00 1200m Run ME Cindy in remaining time From 18:00 to 30:00 1 mile Run ME Cindy […]