WOD CrossFit Teesside

General Warm Up Dynamic Drills | Squat | Hinge WOD A.] E90s for 5 Rounds 2 Hang Squat Cleans *Increasing weight* *Build to 2 RIR* B.] “Hooked” For Time: 400m Run 20 Hang Squat Cleans @ 42.5 | 30kg 400m Run 15 Hang Squat Cleans 400m Run 10 Hang Squat Cleans Time Cap = 11 […]

General Warm Up  Core | Kipping | Hinge Prep Dumbbell Hang Power Snatch WOD “Intricated” 18 min AMRAP 1 Toes To Bar Complex 12 Alternating Dumbbell Hang Power Snatch @ 22.5 | 15kg 15 Single Dumbbell Box Step Up @ 24 | 20″ Toes to Bar Complex = 4 Single Leg Toes To Bar 6 […]

General Warm Up  Skipping Drills | Squat Double Unders | Wall Ball | Burpee WOD “Dorky” 6 Rounds for Time: 60 Double Unders 20 Wall Balls @ 9 | 6kg 15 Burpees Time Cap = 25 min Scaling and Modifications: *Reduce Double Unders: ~ 45 seconds *120 Single Unders *Weight as needed – 2 sets max *Reduce […]

General Warm Up Hinge | Shoulder Prep Wall Walk WOD “Night of the Walking Deadlift” In 5 min for 5 Rounds: 4 Wall Walks [Each] 5 Partner Deadlift @ 90 | 70 kg 4 Wall Walks [Each] In Remaining time: Max Calories [Switch as needed] *Rest 1 min between rounds* Scaling and Modifications: *Weight as […]

General Warm Up Dynamic Drills WOD “End of the Line(s)” Every 10 min for 4 Rounds 1200m Run Max Cals in remaining time *Alternate machines *Round 1 & 3 = Machine 1 *Round 2 & 4 = Machine 2 Scaling and Modifications: *Reduce Run: 1000m | 800m

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, […]

General Warm Up  Overhead Prep | Shoulder Prep Push Press | Push Jerk | Box Jump | Hollow Rock WOD A.] Every 90s for 3 Rounds 2 Push Press + 2 Push Jerk *Increasing weight *Build to 2 RIR B.] “Hollow Legs” 3 Rounds For Time: 30 Box Jump @ 24 | 20″ 15 STOH @ 60 | […]

General Warm Up Hinge | Burpee Prep | Kipping Pull Ups | Power Clean WOD “Back to Back to Back” 45 sec on, 15 sec off for 5 Rounds 1.] Pull Ups 2.] Calories 3.] Power Cleans @ 70 | 50kg 4.] Calories 1 Round = 1 + 2 + 3 + 4 Scaling and Modifications: […]

General Warm Up  Overhead Prep | Shoulder Prep | Squat Air Squat | Push Jerk WOD “SkipJack” 18 min AMRAP 75 Air Squats 25 Push Jerks @ 60 | 42.5kg Scaling and Modifications: *Reduce Reps: 60 | 55 *Weight as needed: 5 – 8 unbroken Reps

General Warm Up Core | Kipping | Overhead Prep WOD “Dip the Toe in” 6 min AMRAP 4 Single Arm Hang Kettlebell Clean & Jerk | Single Arm Hang Dumbbell Clean & Jerk 4 Toes To Bar *Add 2 Clean & Jerks per Round *Add 1 Toes To Bar per Round *Rest 1 min* 6 […]

General Warm Up Hinge | Burpee Prep | Jumping Box Jump | Burpee | Power Clean WOD “Wolverine” 22 min AMRAP 40 YGIG Box Jump @ 24 | 20″ [Switch Every 10] 25 Synchro Burpee 24 Alternating YGIG Power Clean @ 70 | 50kg Scaling and Modifications: *Box Step Ups *Height as needed *Reduce Burpee Reps: 20 […]

General Warm Up  Dynamic Drills WOD “Descent” For Time: 1000m Run 1000m Row | Ski or 2000m Bike or 2500m Echo Bike 800m Run 800m Row | Ski or 1600m Bike or 2000m Echo Bike 600m Run 600m Row | Ski or 1200m Bike or 1800m Echo Bike 500m Run 500m Row | Ski or […]