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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 11th February 2011

Deadlift 5-5-5-5-5


7 rounds for time:

3 Power Cleans 70/50kg

20 Double Unders



Thursday 10th February 2010

Rest Day


Check out these world class lifters and take note of technique. Especially look for for starting position, body and bar position on second pull (jumping position) and bar path.

Wednesday 9th February 2011

TyresSplit Jerk 3-3-3-3-3


Partner WOD:

In pairs, one performs the stated number of reps while the other rests and vice versa.

2 rounds of 90 seconds per exercise, rest 1 minute after first full round.

1 Tyre Flip

12m Farmers Walk

4 Ring Dips

4 Toes to Bar

4 KB Thrusters

4 Dynamic Lunges



Tuesday 8th February 2011

A quick reminder that the gym will not be open until 5.30pm this evening and all subsequent Tuesdays.


Hang Squat Clean - practice or find a 5 rep max


4 rounds for time:

Run 400m

50 Squats


Thanks to Karl Steadman for reminding me of this beautiful WOD! Been meaning to post it for a while.

Monday 7th February 2011

So the first week of our Paleo challenge is done. Good to see the majority of participants without any black marks! Continue to post any comments or questions to the discussions tab on the CF Leeds Facebook page.


Overhead Squat - Find your 1 rep max for the day


10 minute AMRAP:

5 Snatches 50/35kg

10 Burpees

15 Sit Ups



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