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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 6th October 2011

Officially a Rest Day......


.....but why rest when you have the option of two birthday WODs to complete.


"Terry Tibbs"

2 rounds for time:

21 Double Unders

21 Pull Ups

21 Power Cleans 40/30kg

21 KB Snatch (L) 24/16kg

21 Sit Ups

21 KB Snatch (R) 24/16kg

21 Box Jumps 24/20"

21 Thrusters 40/30kg

21m Bear walk





For time:

100 Overhead Lunge Walks 20/10kg

every time you rest the weight plate do 10 burpees




If you're planning on taking part in the Again Faster Beat The Team Competition, Thursdays are a perfect opportunity to get your WOD done. The first workout was released on Saturday and you have until Monday 10th October to get it done and submit your entry.



150 Squats

Row 2000m

150 Squats


Happy birthday to Mark, seen here on his way to a Fran PB.


Wednesday 5th October 2011

Happy Birthday to Luke who turns 21 today. Luke's infamous birthday WOD "Terry Tibbs" which was programmed on this day last year has become logistically unpractical to programme in a class due to the numbers we have turning up so tomorrow will be your opportunity to have a go at the chipper that brought Gaz Buxton to his knees over a sick bucket!


We have the pleasure of welcoming the current Intro to CrossFit group into tonight's 7pm class.


Work on your gymnastic skill(s) of choice


Ring Skills


Muscle Ups


Since its Leeds Varsity today we can hopefully set up some friendly rivalries between Leeds University and Leeds Met students and alumni on this WOD.


Partner WOD

In pairs you have 20 minutes to complete the following:

Row 1000m (split the row up between the two of you however you like),

then alternating rounds complete AMRAP half Kelly

Run 200m

15 Box Jumps 24/20"

15 Wall Ball 10/7kg


Luke and Rach manage to find the strength to strike a pose after setting PBs on Fran.....before collapsing off camera!


Tuesday 4th October 2011

Please note there will be no session on this Sunday.


Snatch - Work up to a 1 rep max



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

Double Unders

Abmat Sit Ups


Nick still smiling after his first meeting with Fran yesterday.


Monday 3rd October 2011

Thrusters 5-5-5-5-5



21-15-9 reps for time:

Thruster 45/30kg

Pull Ups


Mike and Luke going head to head on the rowers. Our Sunday Competiton sessions are designed to bring the best out in you - only 4 weeks of training remain until Divided We Fall Games!


Saturday 1st October 2011

We'll be lighting the barbecue up after tomorrow's class and enjoying some post-WOD food in the sunshine. Bring your own meat and drinks and we'll do the rest.


Good luck to Chloe Barrett and Niki Simpson who are both competing in today's finals of the UK Strength & Power Series.


CrossFit Teesside will be hosting an "AMAZING GRACE" event on Saturday 22nd October. This is a charity WOD in aid of Breast cancer. CrossFit Leeds will be closed on this day and would love as many of you as possible to get registered and take the short trip up north to get involved in a fun workout and help raise cash for a great cause.



20 minute AMRAP:

6 Deadlifts 100/70kg

7 Burpee Pull Ups

10 KB Swings 32/24kg

Run 200m


Simon and Jay working through the burpees they earned after we put a little twist on Wednesday's 'Litvinov' WOD.



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