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
Kirkstall
Leeds
LS4 2AZ
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Friday 17th December 2010
Gym 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
OR
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:
Grace
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
5 HSPU
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
