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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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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.


Friday 11th November 2011

"Remembrance Day WOD"

18 minute AMRAP:
11 Hang Power Snatch 35/25kg
11 Burpees
11 Thrusters 35/25kg
11 Pull Ups

On the 11th minute, pause for 1 minute then carry on.


Thanks to Scot Yogi Heyes for the WOD and Karl Steadman of CrossFit 3D for promoting it throughout the UK. Razorstorm have also produced a Remembrance Day t-shirt that is available from their website with a percentage of profits going towards the Royal British Legion.


Warning - Hero workouts can leave you feeling nauseous.


Thursday 10th November 2011

The British Weightlifting CrossFit Open hosted by Alternative Fitness in Andover has been organised for the 17th December 2011. The Open will involve a standard Olympic Weightlifting Competition consisting of 3 attempts each at a max Snatch and max Clean & Jerk, and also a 10 minute AMRAP of 6 Squat Cleans (50/30kg)/12 Pull Ups/24 Double Unders. Your score in the competition will be the total score from all three workouts. If you want to get involved you need to register here quick. Places are limited to 50 entrants. This is a great opportunity to test your Olympic lifting skills in a competitive environment while also enjoying the fun and atmosphere of any CrossFit event. Come and talk to me if you'd like further info.


Anyone up for a swim WOD this Sunday? We're meeting some of the guys from CrossFit West Yorkshire and HG3 at the John Charles Centre in South Leeds at 11am for some fun in the pool if anyone's up for it. The swim WOD we did at the DWF Games last week was a lot of fun so may try and recreate that. Sunday's competition training is still on too. For those who are up for it we'll head back to the gym after our swim for a workout, or if you don't fancy the swim meet at the gym around 1pm for competition training.


Open Gym

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


Here's some highlights from Again Faster of the USAW CrossFit Open that was held in Colarado Springs earlier this year.

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