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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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Monday 21st November 2011

Don't forget 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.


Work on your gymnastics skill of choice



3 rounds for time:

Run 400m

21 KB Swings 24/16kg

12 Pull Ups


"Ladies who Bench"

Love this picture. The gents are just out of shot practising cartwheels, handstands and skipping!


Saturday 19th November 2011

In 3 minutes

400m weighted carry (use Weight vest/Sandbag/Kettlebells). Rest for the remaining time.


In 3 minutes

Max Double Unders in 2 minutes. Rest for the remaining time.


In 3 minutes

400m weighted carry (use Weight vest/Sandbag/Kettlebell). Rest for the remaining time.


In 3 minutes

Max Double Unders in 2 minutes. Rest for remaining time.


In 3 minutes

400m weighted carry (use Weight vest/Sandbag/Kettlebell). Rest for the remaining time.


Annie Thorisdottir at the 2009 CrossFit Games doing the sandbag hill sprint event.


Friday 18th November 2011

Our new Kettlebell Class starts today at 12pm and there's Open gym from 1-2pm. Evening classes as normal.


All £5 deposits for the Christmas meal on Saturday 3rd December need to be in by the end of today please.


Hang Squat Clean 7 x 1


Partner WOD

In pairs and alternating rounds perform AMRAP in 20 minutes of:

5 Hang Squat Cleans

7 High Box Jumps

9 Abmat Sit Ups


Dan Campbell nailing his handstand press ups!


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!


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