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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 2013

Full list of results can be viewed here

 

Blue WODs

Blue WODs 1, 2 & 3

 

"Power Out"

90 seconds - Max Ground to Overhead @ 40/50/60kg (Men), 25/30/35kg (Women)

 

Rest 30 seconds

 

"Dynamo"

2 minutes - Row max distance

 

Rest 30 seconds

 

"Terminator"

 

90 seconds - Max Burpee and Lateral Jump

 

Blue WOD 4

 

"Superbad"

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Time Cap: 10 minutes

 

Blue WOD 5

 

"John Wayne"

15 KB Cleans 2 x 16/12kg

20 Box Jumps 24/20"

40 Abmat Sit Ups

25 Double Unders or 100 Single Unders

20 Wall Ball 10/6kg, 9' target

200m Farmers Walk 2 x 24/16kg

Time Cap = You have 8 minutes to complete all 20 Wall Balls and begin your Farmers Walk. If you do not finish your wall balls before the time cap you will still receive a score for the workout based on how far you got in 8 minutes.

 

Black WODs

Black WODs 1 & 2

 

"Power Out"

90 seconds - Max Ground to Overhead 70/45kg

 

Rest 30 seconds

 

"Dynasore"

2 minutes - Row max distance

90 seconds - Max Double Unders

 

Black WOD 3

 

"The Good, The Bad and The Ugly"

15 Hang Squat Snatch 50/35kg

Run 400m

15 Toes to Bar

Run 400m

15 Thrusters 50/35kg

Run 400m

 

Time Cap = 10 minutes

 

Black WOD 4

 

"Qatamesh"

10 Bar Muscle Ups/Chest to Bar Pull Ups

15 KB Cleans 2 x 24/16kg

20 Box Jumps 30/24"

25 Burpees

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

200m Farmers Walk 2 x 24/16kg

 

Time Cap = You have 10 minutes to complete all 30 Wall Balls and begin your Farmers Walk. If you do not finish your wall balls before the time cap you will still receive a score for the workout based on how far you got in 10 minutes.

 

 

 

 

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