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Drop In Session

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This Week's Training

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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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Wednesday 20th October 2010

Find your 1RM Strict Overhead Press

 

For Time:

Run 800m

50 Box Jumps 24/20"

Run 400m

50 Press Ups

Run 200m

50 KB Swings 24/16kg

 

Intro_WOD

 

The Intro course battle through their toughest challenge so far.

Tuesday 19th October 2010

Perform one Squat Snatch every thirty seconds for eight minutes

Making sure you reach full extension, focus on speed in the third pull (getting under the bar).


"Amanda"

 

9 - 7 - 5 reps for time of:
Muscle-up
Squat snatch 60kg

 

 

 

Monday 18th October 2010

Squat_VariationFrom next week there will be an opportunity for individual programming for the first part of our training every Monday and Wednesday. After receiving feedback from members a lot of people are wanting to improve their strength, so this is an ideal opportunity to work on that area. We will be taking those who are interested through Jim Wendler's 5-3-1 programme for squats on Monday and overhead presses on Wednesday. This is a tried and tested method of producing continuous strength gains over the long term. You can read more about the 5-3-1 programme here.

 

Find your 1RM Back Squat

 

Every minute on the minute for 10 minutes

Perform 12 single arm KB Push Presses (24/16kg) then as many double unders as possible in the remainder of the minute. Alternate your pressing arm each minute.

 

 

Saturday 16th October 2010

Death

A quick reminder that the gym will be closed next Saturday 23rd October as CrossFit Leeds will be sending three teams down to Swansea to compete in 'The York Divided We Fall Games 2010' organised by CrossFit Velocity.

 

Find your 1RM Clean and Jerk

 

Death by .........

With a continuous running clock perform one rep in the first minute, two reps in the second minute, three reps in the third minute, etc. Continue until you can no longer fit the required number of reps in the minute.

 

Death by Thrusters 40/30kg

 

Rest 3 minutes

 

Death by Knees to Elbows

 

Rest 3 minutes

 

Death by 2 Burpee Lateral Jumps

Friday 15th October 2010 

Individual Training

Work on a weakness, practice a skill or increase your strength.

 

"Jack"

 

20min AMRAP

10 Push Press 50/30kg

10 Swings 24/16kg

10 Box Jumps 24/20"

 

Box_Jump

 

 

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