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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

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Black and Blue Games - Spring 2016

Full results can be viewed here

 

Blue WODs

"Go For Broke"

2 minute AMRAP:

1 Power Clean 60/40kg

1 Hang Squat Clean 60/40kg

1 Shoulder to Overhead 60/40kg

 

Score is total number of reps completed

 

Rest 2 minutes

 

"Test 1"

Max Double Unders in 60 seconds

Rest 30 seconds

Max Pull Ups in 60 seconds

Rest 30 seconds

Max Front Rack Lunges in 60 seconds 60/40kg

 

Total reps on each exercise will be scored individually and then your overall position for Test 1 calculated.

 

Blue WOD 2

 

"Neptune"

For time:

Run 400m

20 Box Jumps 24/20"

20 KB Swings 24/16kg

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

Run 400m

20 Box Jumps 24/20"

20 KB Swings 24/16kg

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

Run 400m

 

Time Cap = 14 minutes

 

Blue WOD 3

 

"Phoenix"

 

For time:

20 Deadlifts 80/55kg

Row 500m

20 Burpees Over The Rower

 

Black WODs

 

WODs 1a and 1b

 

"Clean and Jerk Speed Ladder"

For time:

1 Squat Clean and Shoulder to Overhead at each of the following weights

Bar Number

Weight Men

Weight Women

1

60kg

40kg

2

75kg

50kg

3

90kg

60kg

4

100kg

67.5kg

5

110kg

75kg

Time Cap = 2 minutes 

 

Rest 2 minutes

 

"Test 2"

Max Muscle Ups in 60 seconds

Rest 30 seconds

Max Handstand Walk in 60 seconds

Rest 30 seconds

Max Squat Snatch in 60 seconds 60/40kg

 

Total reps on each exercise will be scored individually and then your overall position for Test 2 calculated.

 

Black WOD 2

 

"Poseidon"

For time:

Run 400m

30 Box Jumps 30/24"

30/20 Toes to Bar

Run 400m

30 KB Swings 32/24kg

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

Run 400m

 

Time Cap = 14 minutes

 

Black WOD 3

 

"Phoenix"

For time:

20 Deadlifts 80/55kg

Row 600m/500m

20 Burpees Over The Rower

 

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