Getting Started

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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




Timetable and Opening Times


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Friday 17th December 2010

RudolphGym Opening Hours over the Christmas period:


Friday 24th December - 10am Class Only - CrossFit Leeds Christmas WOD

Saturday 25th - Tuesday 28th - Gym Closed

Friday 31st & Saturday 1st - Gym Closed


Gym will be open as normal for all other dates.


Muscle Up Practice


30 Muscle Ups for time


In 4 minnutes

Perform 30 Overhead Squats 40/30kg

Rest in remaining time 

In 3 minutes

Perform 30 Kettlebell Swings 32/24kg

Rest in remaining time

In 2 minutes

AMRAP Front Squats 40/30kg


Score is total number of Front Squats 


Thanks to Steadders at CrossFit 3D for the WOD format.

Thursday 16th December 2010

Rest Day


or perhaps try this!!!


"Grace & Murph do Mary"


With a 30 minute time cap, in pairs with only one person working at a time complete:



30 Clean & Jerk 60/40kg


then Murph


Run 1 mile

100 Pull Ups

200 Press Ups

300 Squats

Run 1 mile

(Partition the pull ups, press ups and squats as needed. Start and finish with a mile run)


in the remaining time, as many rounds as possible of Mary



10 Pistols

15 Pull Ups


And that is all.


Wednesday 15th December 2010

Individual Programming


5 minute AMRAP:

5 Pull Ups

20 Squats


Rest 2 minutes


5 minute AMRAP:

5 Deadlift 80/50kg

20 Double Unders


Rest 2 minutes

5 minute AMRAP:

10 Press Ups

10 Swings 24/16kg


The result of 400m intervals


Tuesday 14th December 2010

Hang Power Clean + Power Clean

Every minute on the minute for 12 minutes. Use approximately 65% of your 1RM Power Clean.


Run 400m x 5

Rest 2 minutes between runs.



Monday 13th December 2010

Individual Programming

5 rounds for time:

5 Thrusters 60/40kg

10 Burpees



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