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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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Black and Blue Games - Autumn 2015

Full results can be viewed here

 

Blue WODs

WOD 1

"Hookgrip Ladder"

On the top of every minute athletes have 50 seconds to complete the Hookgrip Barbell Complex

Power Clean + Hang Squat Clean + Shoulder to Overhead

 

Athletes have 10 seconds to rest and move onto the next bar.

 

Bar weight increases every minute in the following increments:

Men:              40 50 60 65 70 75 80 85 90 95 100kg

Women:        20 25 30 35 40 45 50 55 60 65 70kg

 

WOD 2

"Jerry's Little Sister"

For time:

Run 400m

Row 1000m

Run 400m

 

Time Cap = 11 minutes

 

WOD 3 and 4

"Gun Show"

3 minute AMRAP:

8 Double Kettlebell Cleans 16/12kg

8 Double Kettlebell Lunges 16/12kg

8 Burpees

 

Athletes will receive 1 minute rest before starting WOD 4

 

"Hell and Back"

For time:

30 Wall Ball 14/10lb, 10/9'

25 Double Unders (75 Single Unders)

20 Box Jumps 24/20"
15/10 Pull Ups
20 Box Jumps 24/20"
25 Double Unders (75 Single Unders)
30 Wall Ball 14/10lb, 10/9'

 

 Time Cap = 10 minutes

 

Black WODs

WOD 1

"C&J Ladder"

On the top of every minute athletes have 50 seconds to complete the Barbell Complex

Power Clean + Hang Squat Clean + Shoulder to Overhead + Front Squat + Shoulder to Overhead

 

Athletes have 10 seconds to rest and move onto the next bar.

 

Bar weight increases every minute in the following increments:

Men:              40 50 60 65 70 75 80 85 90 95 100kg

Women:        20 25 30 35 40 45 50 55 60 65 70kg

 

WOD 2

"Jerry's Little Sister"

For time:

Run 400m

Row 1000/900m

Run 400m

 

Time Cap = 11 minutes



WOD 3 and 4

"Gun Show"

3 minute AMRAP:

8 Double Kettlebell Cleans 24/16kg

8 Double Kettlebell Lunges 24/16kg

8 Burpees

 

Athletes will receive 1 minutes rest before starting WOD 4

 

"Hell and Back"

For time:

30 Wall Ball 20/14lb, 10/9'

50 Double Unders

20 Box Jumps 30/24"

8/4 Ring Muscle Ups

20 Box Jumps 30/24"

50 Double Unders

30 Wall Ball 20/14lb, 10/9'

 

Time Cap = 10 minutes

 

 

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