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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Monday 6th February 2012

Front Squat 5 x 5

 

21-15-9 reps for time:

Burpees

KB Swings 24/16kg

Push Press 40/30kg

 

Rach_Front_Rack

Saturday 4th February 2012

Please note, due to the London Throwdown competition taking place next week the gym will be closed on the evening of Friday 10th Febraury and on Saturday 11th February. The kettlebell class and afternoon open gym sessions on Friday 10th will be on as normal.


Partner WOD

In pairs, with only one person working at once complete the following:

4 rounds:

50 Burpee Box Jumps 24/20"

50 Press Ups

50 Wall Ball 10/7kg

 

Dan, Sam, Sian, Ferino and Ryan working their kettlebell swings

Swings_WOD

Friday 3rd February 2012

It's CrossFit Games Season! You are now able to register for the CrossFit Games Open Qualifiers on the Games website. Loads of our members entered last year and it took their training to a new level. The atmosphere at the gym is amazing when the Games workouts are going on. Get entered now and join the CrossFit Leeds team ready for the first workout on February 22nd.

 

Kettlebell Class today 12-1pm

 

Today's programming courtesy of Luke.

 

5 sets:

Bent Over Row x 8

Rest 1 minute

Romanian Deadlift x 8

Rest 1 minute

 

10 rounds for time:

7 Chest to Bar Pull Ups

7 Burpees (each burpee terminates with a touch on the top of rig)

 

Optional Finisher:

10-20-30-20-10 Unbroken Double Unders

 

Happy 30th Birthday to Coach Rosie P

Rosie_Bday

 

 

Thursday 2nd February 2012

Pasta, Not Bacon, Makes You Fat. But How?

 

Congratulations to Chris Banks and Niki Simpson on winning January's Monthly Challenge of a 1 mile run in a 10kg vest. 5.46 for Chris and 7.30 for Niki.

 

Open Gym

Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout/Try one of these:


February's Monthly Challenge - Sale Sharks

For max distance:

Row 30 seconds/Rest 30 seconds x 6

 

Uk Throwdown WOD 7

8 rounds for time:

3 Squat Cleans 80/45kg

15 Press Ups

 

Sam Henderson's Birthday WOD

"Ludo"

5 rounds for time:

5 Deadlifts 130/90kg

7 Burpees

9 CTB Pull Ups

20 Double Unders

Row 250m

 

Coach Rosie P's Birthday WOD

3 rounds for time:

10 KB Snatches (R) 24/16kg

10 KB Snatches (L) 24/16kg

20 Overhead Lunge Walk Paces 24/16kg (KB in one hand, arm locked out)

 

Congratulations to Sarah who completed her CrossFit Level 1 Certification this weekend, seen here repping her CrossFit Glevum hoodie.

Sazzle

Wednesday 1st February 2012

Registration opens today for the Reebok CrossFit Games. Open workouts start on February 22nd. Check out all the details here.

 

Clean and Jerk - Work up to a 1RM

 

Partner WOD

In pairs and alternating rounds perform AMRAP in 20 minutes:

10 Deadlifts 80/60kg

10 Press Ups

10 Box Jumps 30/24"

At 5, 10 and 15 minutes both partners must run 400m

 

Happy birthday to Sam Henderson who turns the ripe old age of 20 today. As he put it "I'll have grey hair and be using a zimmer frame soon" so we should all be kicking his ass at workouts now!

Sam_Bday

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