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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Wednesday 14th December 2011

5 rounds:

Step Ups x 5 each leg

Box Jumps x 5 @ approx 75% of max height

Rest 2 minutes


4 minute AMRAP:

10 Ring Press Ups

5 Broad Jumps


Rest 2 minutes

4 minute AMRAP:

20 Double Unders

10 KB Swings 24/16kg


Article - 30 Things to stop doing to yourself


Old school strength training


Tuesday 13th December 2011

Congratulations to all those who completed the London Throwdown qualifying WODs and put themselves forward to be tested against top competition from all over Europe. As a gym we have performed superbly and I'm really proud how you've all represented us. This is a strong representation of the huge progress our members have been making through their training. Here's a breakdown of how our athletes got on. The time is the cumulative total for all 3 qualifying WODs.



Sam Henderson 16th 29.11

Tom O' Donnell 32nd 30.53

Luke Holmes 46th 32.00

Mike Rawlinson 58th 32.36

Nick Smith 145th 41.46

Tristan Dickson 147th 41.50

Carl Pullan 158th 42.54

Dan Campbell 206th 47.55



Nicola Simpson 3rd 34.13

Rosie Plowman 15th 43.47

Chloe Barrett 34th 49.17

Sarah Stewart 53rd 59.02

Becky Hughes 12th 51.43 (Scaled)


Four men and Four women in the top 60 individuals is an outstanding performance and we can also look forward to having a strong team representing us at the London Throwdown at Brunel Indoor Athletics Track on 11/12th February.

Normal service resumes from today!


Don't forget to send through your choice of workout for this Saturday's Secret Santa WODs. We've received nine so far and you won't particularly want to be doing any of them so make sure you send something in!!!


4 rounds:

Max reps Strict Pull Ups

Rest 1 minute

Max reps Strict Handstand Press Ups/Handstand Hold

Rest 1 minute


5 rounds for time:

5 Burpees

10 Hang Power Clean 60/40kg

15 Wall Ball 10/7kg


Nck and Kate leading the way on the Farmers Walk from Saturday's WOD.


Monday 12th December 2011

Secret Santa WODs this Saturday

Saturday morning will see our members choosing the workouts for the class. Can all members This email address is being protected from spambots. You need JavaScript enabled to view it. or Facebook message me a WOD of your choice over the next week please? Workouts can be anything that is feasible to do at the gym and should be between 5 and 15 minutes long. We'll put all the workouts in a hat and draw three out at random on Saturday morning for all to get involved with. This worked brilliantly last year and saw the introduction of the 'Mother of all Burpees' courtesy of Mr David Lane. Christmas outfits are welcomed!


Christmas Opening Times

Please note the following changes to the timetable over Christmas and New Year:

Saturday 24th - Tuesday 27th December - Closed

Wednesday 28th - Friday 30th December - No afternoon classes

Monday 2nd January - Closed

London Throwdown

Well done to all those who put themelves up for the London Throwdown WODs and congratulations to everyone who got through three tough, skillful workouts. If anyone wants to redo any of them you have until around 19.30 this evening. All scores must be submitted by 8pm at which point the final leaderboard can be viewed here.


Jerk - Work up to a 1 rep max


Partner WOD:

Alternating rounds, complete AMRAP in 20 minutes of:

10 KB Swings 32/24kg

10 Sumo Deadlift High Pull 32/24kg

Sprint 200m


Don't forget to bring your hot water bottles in to warm your kettlebell handles up a la Rachel!


Saturday 10th December 2011

3 rounds for time:

15 Push Press 50/35kg

15 Box Jumps 30/24"

15 Abmat Sit Ups

200m Farmers Walk 24/16kg


Friday 9th December 2011

Don't forget today's Kettlebell Class at 12pm


We will be open on Sunday from 12-2pm for anyone who wants to come in and (re)do one of the London Throwdown qualifying workouts.


Back Squat 3 x 5


Partner WOD

Row 1200m (2 x 300m each)

then 5 rounds each of:

5 Deadlifts 120/80kg

10 Press Ups

then Run 800m (2 x 200m each) to finish


Those people wanting to do London Throwdown qualifying WOD3 can do that tonight also.


Happy 21st birthday to Ryan.


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