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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Black and Blue Games Spring 2013

Full list of result can be seen here


Blue WODs

Blue WODs 1, 2 & 3


Power Output

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


Rest 30 seconds



2 minutes - Row max distance


Rest 30 seconds




90 seconds - Max Burpee and Lateral Jump


Blue WOD 4



20 KB Swings 20/12kg

Run 400m

30 Wall Ball 9/6kg, 10/9' target

Run 400m

20 KB Swings 20/12kg

Time Cap: 10 minutes


Blue WOD 5



25 Double Unders or 100 Single Unders

3 Rounds: 15 Deadlifts (70/45kg)/10 Box Jumps 24/20"

25 Double Unders or 100 Single Unders

Jump onto Box to finish!

Time Cap: 10 minutes


Black WODs

Black WOD 1


Olympic Total

In 10 minutes find a 1RM Snatch and 1RM Clean and Jerk


Black WOD 2


Grip n Rip

Row 500m

2 Rounds: 10 Deadlifts (120/75kg)/10 Burpee and Lateral Jump

20 Pull Ups (Chest to Bar for men)

Time Cap: 6 minutes


Black WOD 3



20 KB Swings 32/20kg

Run 400m

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

Run 400m

20 KB Swings 32/20kg

Run 400m

Time Cap: 10 minutes


Black WOD 4



15/10 Power Cleans 70/45kg

20/10 Handstand Press Ups (Men to Floor/Women to 1 Abmat)

15/10 Front Squats 70/45kg

20 Toes to Bar

15/10 Shoulder to Overhead 70/45kg

20 Box Jumps 24/20"

Time Cap: 10 minutes




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