Wednesday 22nd February 2012

Practice your gymnastics skill of choice

Coaching will be focussed on Pistol Squats

Partner WOD

In pairs and alternating rounds perform AMRAP in 20 minutes of:

5 Burpees

5 Hang Power Cleans (set ends if you break the reps)

5 Burpees

10 Squats

Tuesday 21st February 2012

Front Squat 5 x 3

"Helen"

3 rounds for time:

Run 400m

21 KB Swings 24/16kg

12 Pull Ups

Compare to 21st November 2011

Nick Butterfield with his game face on last night!

Monday 20th February 2012

Clean - Work up to a 1RM

Today's workout is one of the CrossFit Games Open WODs from last year. It should give you a nice taste of what to expect when the first workout is released this Wednesday evening.

15 minute AMRAP:

9 Deadlifts 70/45kg

12 Press Ups

15 Box Jumps 24/20"

The calm before the storm

Saturday 18th February 2012

Hill Sprints are on this Sunday 9am at Roundhay Park. Meet at the main car park next to the skate park.

Our friends from CrossFit 3D in Manchester and CrossFit Teesside are bringing some of their members over to visit us next Saturday 25th February. There'll be arriving around 12pm and we're looking to put on a few team workouts throughout the afternoon then head out for food and drinks after. Be great to see as many of our members there as possible. CrossFit class and Open Gym will be on as normal between 10am-12pm for those that want to get in early.

There's still chance to sign up for the CrossFit Games. This is a great opportunity to get involved with some friendly competition within the gym and a chance to represent your gym at the regional competition in May. There will be 5 workouts released, one a week for five weeks, starting this Wednesday 22nd February. You have until Sunday each week to get the workout completed and submit your score. CrossFit Leeds will be programming the Games workouts as the class WOD every Saturday morning. You can also use the open gym sessions to get the workout done. The Games workouts bring with them a great atmosphere and really bring the best out of you and your training. Last year we saw people hitting numerous personal bests throughout the CrossFit Games workouts.

For time:

Row/Run 1000m then

5 rounds of:

5 Unbroken Clean and Jerk 60/40kg

10 Unbroken Pull Ups/Ring Rows

15 Unbroken Abmat Sit Ups

If you break a set, move on to the next exercise. For every broken set perform 20 burpees at the end of the workout. The workout is finished once all penalty burpees have been completed. Scale the workout appropriately!

Clean and Jerks are broken when either hand leaves the bar or if the bar comes to a dead stop on the ground.

Pull Ups are broken when either hand leaves the bar.

Ring Rows are broken when the body comes to a stop at the bottom of the movement or when strict form is lost.

Sit Ups are broken when the body comes to a stop at the top or bottom of the movement.

Warming up with a bit of karaoke