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The Forge

Unit 8 Kirkstall Ind. Park




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Friday 30th September 2011

Here's a couple of links the competitive amongst should be taking a look at:


The Again Faster Beat The Team Series begins again on 1st October. This is an 8 WOD competition with a new workout being released every 10 days. In order to compete you must complete and record each workout and submit it via YouTube. First prize is an invite to be on the Again Faster Competition Team!


Dates for next years CrossFit Games have been released. The qualifying Open will begin on February 22nd and anyone can take part. This is the biggest competition in the CrossFit calendar.


Shoulder to Overhead 3-3-3-3-3-3

Your choice to work on your Strict Press, Push Press, Push Jerk or Split Jerk


21-15-9 reps for time:

Push Press 50/35kg

Box Jump 30/24"


We were lucky enough to welcome Rob Orlando and the team from Real Biz II: Europe to the box yesterday.


Thursday 29th September 2011

Rest Day

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


On Monday the 19th of September 2011, Royal Marine David Fairbrother, 24, from Blackburn, Lancashire, was on patrol in the Khorgajat area of the Nahr-e Saraj District of Helmand Province, Afghanistan, when his patrol was ambushed. The attack comprised of small arms fire and was at close range. The Marines fought their way out, evacuating David; medics on the ground tried to help the Marine before he was flown by helicopter to camp Bastion. David was pronounced dead on arrival. This WOD was put together by CrossFit Cardiff in his honour.



10 rounds for time:

3 Handstand Press Ups

8 Chest to Bar Pull Ups

2 Deadlifts 150/100kg

(10kg vest optional)


Still one of my favourite CrossFit videos of all time. If you need to get fired up for a workout, watch this.

Oh, and he'll be dropping by the gym tomorrow evening too!!!

Wednesday 29th September 2011

Double Under Practice



5 rounds, each for time:

8 Front Squats @ 65% of 1RM

Sprint 400m

Rest 3 minutes between rounds


Our resident Geordie firefighter lifting heavy things and looking pretty pleased with himself. He must've forgotten where he's from for a second!


Tuesday 27th September 2011

Ring Dips or Bench Press 5-5-5-5-5


10 minute AMRAP:

10 Pull Ups

10 Ring Press Ups

15 KB Swings 24/16kg



Monday 26th September 2011

Clean - work up to a 1 rep max


7 rounds for time:

3 Squat Clean Thrusters 60/40kg

5 Burpees with Lateral Jump


Attendees from Saturday's Charity Krav Maga Seminar at CrossFit Leeds.


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