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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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Thursday 17th November 2011

Open Gym

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


Wednesday 16th November 2011

The London Throwdown

The next big CrossFit competition will soon be upon us. The London Throwdown will be held at the Brunel Indoor Athletics Track on the weekend of 11/12th February 2012. All competitors will need to qualify to compete by taking part in online qualifiers starting on Monday 5th December and running for 1 week. 3 workouts will be completed throughout the week in order to find the top 60 male, 60 female and 40 teams to compete in the finals. Teams will be made up of 3 men and 2 women. Check the website for all the details and get yourselves signed up to take part.


Member Profiles

Hopefully you've noticed the personal profiles starting to go up on the wall at the back of the gym, and great to see some of you have started filling your info in. For those who haven't responded to my email can you do so asap so I can get your profile printed off (should take you around twenty seconds!). If you're a member and haven't received an email from me please let me know as this means I don't have your current email address. There's a pencil on top of the door to the changing rooms so you can start filling in your PB lifts and times. Please only write on your own profile and use the pencil provided so when you're regularly beating PBs you can easily erase the old and write on the new. Sam Henderson will be proving his claim of a 200kg Bench Press tomorrow!


Work on any of the following gymnastics skills:



Muscle Ups

"Kelly 3.0"

5 rounds for time:

10 Deadlifts 100/70kg

30 Mountain Climbers

30 Lateral Jumps

On completion of all 5 rounds perform 30 Burpees


Happy 30th birthday to Kelly 'Dicko' Dixon. Hopefully she'll turn up in this outfit for tomorrow's birthday WOD!


Tuesday 15th November 2011

Push Press - Work up to a 1RM


8 minute AMRAP:

Sprint 200m

7 Push Press 60/40kg

7 Toes to Bar


Dicko, Tom and Mike on their high box jumps


Monday 14th November 2011

Don't forget we've added new classes to the timetable. We're now open every weekday from 12-2pm.


Back Squat 5 x 3


For time:

Run 800m then

3 rounds: 20 KB Swings (24/16kg)/15 Press Ups/10 Wall Ball (10/7kg)

Run 400m to finish


Daf warms up while Rob, Simon and Tom work through their front squats.


Saturday 12th November 2011

Congratulations to Mark Ashman on passing his CrossFit Level 1 Certification.


Swim WOD this Sunday 11am at John Charles Centre, then Competition Training at the box at the later time of 1pm.


"Tabata Smudge"

For total reps:

Tabata Med Ball Cleans 10/7kg

Tabata Swings 24/16kg

Tabata Abmat Sit Ups

Tabata Wall Ball 10/7kg


Tabata Intervals consist of 20 seconds of maximal effort training followed by 10 seconds of rest repeated for a total of 8 intervals.


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