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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 2012

Full results can be viewed here

 

Blue WODs

"Lightning"

For time:

20 KB Swings 20/12kg

Run 400m

30 Wall Ball 7kg/4kg, 10/9' target

Run 400m

20 KB Swings 20/12kg

 

Time Cap = 10 minutes

 

"Orlando"

Complete 3 Clean and Jerks in 45 seconds for maximum weight.

 

Time Cap = 5 minutes

 

"Get Down"

For time:

Deadlift a total of 1440/960kg then

3 rounds of:

10 Box Jumps 24/20"

10 Burpees

15m Bear Crawl

Perform 25 Double Unders or 100 Single skips to finish

 

Time Cap = 7 minutes

For the Deadlifts you need to lift a cumulative total of the prescribed weight.

Men have the option of 36 reps at 40kg, 24 reps at 60kg or 18 reps at 80kg.

Women have the option of 32 reps at 30kg, 24 reps at 40kg or 16 reps at 60kg

 

Black WODs

"Bolt"

20 KB Swings 32/20kg

Run 400m

30 Burpees

Run 400m

20 KB Swings 32/20kg

 

"Orlando"

Complete 3 Squat Clean and Jerks in 45 seconds for maximum weight.

 

Time Cap = 5 minutes

 

"Tri-harder"

For max total reps:

1 minute Muscle Ups

Rest 20 seconds

1 minute Squat Snatch 60/35kg

Rest 20 seconds

1 minute Handstand Press Ups

 

"Gold"

For time:

30 Toes to Bar

20 Deadlifts 100/70kg

30 Wall Ball 10/7kg, 10'

20 Box Jumps 30/24"

30 Pull Ups

100 Double Unders

 

Time Cap = 10 minutes

 

 

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