Getting Started
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Drop In Session
Please see the 'Drop Ins' section here if you're looking to do a Drop In class (previous CrossFit experience only).
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 12th November 2010
Spend 30 minutes on warming up, mobilising and self myofascial release.
"Fran"
21-15-9
Thrusters 40/30kg
Pull Ups
The story of Fran (CrossFit Journal subscription required for video).
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
Power 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
"Annie"
50-40-30-20-10 reps for time:
Double Unders
Sit Ups
Watch Chris Spealler do Annie in fast forward!
