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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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Saturday 18th December 2010

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 32/24kg
22 Box jump 24/20"
Run 400 meters
22 Burpees
22 Wall ball 10/7kg

 

Josh_S

Friday 17th December 2010

RudolphGym Opening Hours over the Christmas period:

 

Friday 24th December - 10am Class Only - CrossFit Leeds Christmas WOD

Saturday 25th - Tuesday 28th - Gym Closed

Friday 31st & Saturday 1st - Gym Closed

 

Gym will be open as normal for all other dates.

 

Muscle Up Practice

OR

30 Muscle Ups for time

 


In 4 minnutes

Perform 30 Overhead Squats 40/30kg

Rest in remaining time 

In 3 minutes

Perform 30 Kettlebell Swings 32/24kg

Rest in remaining time

In 2 minutes

AMRAP Front Squats 40/30kg

 

Score is total number of Front Squats 

 

Thanks to Steadders at CrossFit 3D for the WOD format.

Thursday 16th December 2010

Rest Day

 

or perhaps try this!!!

 

"Grace & Murph do Mary"

 

With a 30 minute time cap, in pairs with only one person working at a time complete:

 

Grace

30 Clean & Jerk 60/40kg

 

then Murph

 

Run 1 mile

100 Pull Ups

200 Press Ups

300 Squats

Run 1 mile

(Partition the pull ups, press ups and squats as needed. Start and finish with a mile run)

 

in the remaining time, as many rounds as possible of Mary

 

5 HSPU

10 Pistols

15 Pull Ups

 

And that is all.

 

Wednesday 15th December 2010

Individual Programming

 

5 minute AMRAP:

5 Pull Ups

20 Squats

 

Rest 2 minutes

 

5 minute AMRAP:

5 Deadlift 80/50kg

20 Double Unders

 

Rest 2 minutes


5 minute AMRAP:

10 Press Ups

10 Swings 24/16kg

 

The result of 400m intervals

Aftermath

Tuesday 14th December 2010

Hang Power Clean + Power Clean

Every minute on the minute for 12 minutes. Use approximately 65% of your 1RM Power Clean.

 

Run 400m x 5

Rest 2 minutes between runs.

 

 

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