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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 3rd December 2011

You have until 3pm today to sign up for the qualifiers for the London Throwdown. You'll be able to have a go at all 3 of the qualifying workouts at the box next week but must be registered if you are wanting to compete as an individual or as part of our team.


Christmas party tonight! Table is booked at Aagrah for 7.30pm. If you're up for heading out earlier, people are going to the German Market around 4pm. If it's full we'll head to a nearby bar (possibly Nation of Shopkeepers), but give Mike a call if you're coming out early and need to track everyone down. Look forward to seeing you all there. Not before a WOD though....


....You might have seen the "Freak" WOD doing the rounds at a few other affiliates. The name comes from four benchmark WODs - FRan, Eva, Annie and Kelly. The workout is once through the first round of each of these girls. We'll be doing it as a partner WOD.....and going two rounds!



Working in pairs, complete2 rounds for time:

21 Thrusters 40/30kg

21 Pull Ups

Run 800m

30 KB Swings 32/24kg

30 Pull Ups

50 Double Unders

50 Abmat Sit ups

Run 400m

30 Box Jumps 24/20"

30 Wall Ball 10/7kg

Partners will alternate between exercises and do the runs together. In the second round you will perform the opposite exercises to that which you did in the first round and again do the runs together.


One year on but still a classic! Watch and learn from the masters.

Friday 2nd December 2011

4 rounds:

Back Squat x 5

Rest 30 seconds

Single Leg Deadlift x 5 each leg

Rest 2 minutes


7 minute AMRAP:

15 KB Swings 24/16kg

10 KB Squats 24/16kg

5 Burpees



Thursday 1st December 2011

You have until 3rd December to sign up for the London Throwdown if you haven't done so already. Three qualifying workouts will be taking place at the gym on week commencing Monday 5th December. You need to register and pay £8 via the website to take part in these workouts and be eligible for qualification. The top 60 male and female entrants will qualify to compete as individuals at the throwdown in London on weekend of 11/12th February 2012. On top of this, the top 3 males and top 2 females at the gym (outside of those who qualify as individuals) will also qualify to compete on the CrossFit Leeds team.


Congratulations to Sarah Stewart and Simon Michie on winning this months challenge. A deadline day attempt from Si taking 20 seconds off his previous time was enough to steal the glory from Dan Campbell.

Monthly challenge for December is as follows:

Max Squat Jumps in 90 seconds 20/15kg


Open Gym

Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout


Or try your hand at the current UK CrossFit Throwdown WOD

In 12 minutes:

Perform 10 rounds of Cindy (5 Pull Ups/10 Press Ups/15 Squats)

In the remaining time do AMRAP of Ground to Overhead 60/40kg


Don't forget to write your result on the whiteboard if you want your score submitting at the end of the week.


The aftermath of last night's FGB style workout!


Wednesday 30th November 2011

Max Effort Broad Jump x 5


3 rounds for max reps

1 minute per station:

KB Swings 24/16kg

Wall Ball 10/7kg

Toes to Bar

Box Jumps 24/20"

MB Cleans 10/7kg

Rest 1 minute between rounds



Tuesday 29th November 2011

For those of you that want to take part in the weekly UK CrossFit Throwdown WODs (it is open to everyone), I have created a space on the whiteboard for you to write your scores down. At the end of each week I'll submit all scores that have been written up to be entered on the weekly leaderboard. This week's WOD has been released and can be seen on the Facebook page.


You have two days left to have a shot at the monthly challenge. Can anyone knock Dan Campbell and Sazzle off the top spot?


Clean and Jerk - Work up to a 1 rep max


10-8-6-4-2 reps for time:

Clean and Jerk 60/40kg

Handstand Press Up


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