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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 12th November 2010

FranSpend 30 minutes on warming up, mobilising and self myofascial release.




Thrusters 40/30kg

Pull Ups


The story of Fran (CrossFit Journal subscription required for video).

Thursday 11th November 2010

Rest Day


Can cutting carbs help you live longer?





Wednesday 10th November 2010

Individual Programming

5 x 1 minute rounds

7 Knees to elbows

In remaining time perform max Box Jumps 30/24"

Rest 1 minute between rounds


then straight into:


5x 1 minute rounds

7 Ring Press Ups

In remaining time perform max Kettlebell Swings 24/16kg

Rest 1 minute between rounds


Score is total number of Box Jumps plus total number of Kettlebell Swings




Tuesday 9th November 2010

Snatch_TechniquePower Snatch/Squat Snatch/Overhead Squat - every minute on the minute for 12 minutes

Use approximately 60% of your 1RM squat snatch and focus on solid technique.


3 rounds for time:

5 Squat Clean Thrusters 60/40kg

10 Burpees






Monday 8th November 2010

Individual Programming



50-40-30-20-10 reps for time:

Double Unders

Sit Ups


Watch Chris Spealler do Annie in fast forward!


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