WOD CrossFit Teesside

General Warm Up  Overhead Prep | Dynamic Drills Clean and Jerk WOD “Slog and Sling” For Time: 30 Clean and Jerks @ 60 | 42.5kg 1.5 mile Run 30 Clean and Jerks Time Cap = 27 min 1.5 miles = 2.4km Scaling and Modifications: *Reduce Run: 1 mile | 1200m | 1000m *Machine Equivalents *Weight […]

General Warm Up  General | Shoulder Prep | Lunging Ring Row | Press Up WOD “The Chase” 24 min AMRAP Both Partners working at the same time P1: AMRAP of: 10 Horizontal Ring Rows 12 Press Ups 16 Walking Lunges P2: 800m Run  *Continue from where you left off when Partner returns from the Run* Score […]

General Warm Up Dynamic Drills WOD “Ascent” For Time: 200m Run 200m Row | Ski or 400m Bike 300m Run 300m Row | Ski or 600m Bike 400m Run 400m Row | Ski or 800m Bike 500m Run 500m Row | Ski or 1000m Bike 600m Run 600m Row | Ski or 1200m Bike 800m […]

General Warm Up  Core Prep | Overhead Prep Dumbbell Hang Power Snatch | V-Up “Cow Catcher” 21 min AMRAP 45 seconds on, 15 seconds off 325 ft Farmers Carry @ 32 | 24kg [25ft = 1 Rep; 325ft = 13 reps] 24 DB Hang Snatch @ 22.5 | 15kg 16 V-Ups *Switch every 6 reps on […]

General Warm Up  Burpee Prep | Squat Prep Thruster A.] E90s for 4 Rounds 3 Thrusters *Increasing weight B.]”Blank” 3 Rounds For Max Reps: Round 1 2 min AMRAP Calories 1 min AMRAP 4 Thrusters 4 Burpees over the bar 2 min AMRAP Calories *1 min Rest* Round 2 2 min AMRAP Calories 1 min […]

General Warm Up Scap Pulls | Hinge Bar Muscle Up | Deadlift | Box Step Ups WOD A.] E90 sec for 5 Rounds 2 Deadlift *Increasing weight* B.] “Dekadent” 10 Round for Time: 4 Deadlifts @ 100 | 70kg 3 Bar Muscle Ups 2 High Box Step Ups @ 30″ | 24″ [2 Per Leg = 4 […]

General Warm Up  Machine Drills | Isometric Hold practice WOD “Isolation” 3 Rounds for Max Reps 2 min Calories 1 min Rest 1 min Isometric Hold #1 1 min Rest 2 min Calories 1 min Rest 1 min Isometric Hold #2 1 min Rest OR 2 min to run 400m or 300m [Rest Remaining Time] […]

General Warm Up Overhead Prep | Squat Hang Power Clean and Jerk | Hang Power Snatch | Air Squat WOD “Powers that be..” For max Reps Alternating between A.] and B.] 6 min on, 1 min off x 4 Rounds [2 for A.] and 2 for B.] A.] 5 Hang Power Clean and Jerk @ 50 | […]

General Warm Up Hinge | Shoulder Prep | Core | General Prep WOD “Cubed” 27 min AMRAP In Pairs 30 sec on; 30 sec off *P1 will do 30 seconds on movement 1.] while P2 rests, P2 will then do 30 seconds on 1.] while P1 rests. Then move onto 2.]* 1.] Leg Raises | […]

General Warm Up Machine Drills | Squat Wall Ball WOD “Vorsprung” For Max Wall Ball Reps: 1.] Tabata Calories Machine 1 2.] Tabata Wall Balls @ 9 | 6kg 3.] Tabata Calories Machine 2 4.] Tabata Wall Balls 5.] Tabata Calories Machine 3 6.] Tabata Walll Balls Tabata = 20 sec on, 10 sec off […]

General Warm Up  Overhead Prep | Shoulder Prep Push Press | Push Jerk | Double Unders WOD A.] Every 90s for 4 Rounds 2 Push Press + 2 Push Jerk *Increasing weight *Build to 2 RIR B.] “Time Skipped” For Time: 24 STOH @ 60 | 42.5kg 110 Double Unders 52 Burpees Over the Bar 110 Double […]

General Warm Up Shoulder Prep | Carry Drills Ring Muscle Up | Ring Muscle Up Progressions WOD “Ring Bearer” For Time: 8 Ring Muscle Ups 1000 | 800m Row | Ski or 2000m Bike 200ft Farmers Carry @ 2 x 24kg 10 Ring Muscle Ups 2000 | 1800m Row | Ski or 400m Bike 300ft Double […]