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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 20th August 2011

For everyone who's coming to Swansea to compete or spectate at the Divided We Fall Games, we are staying at the Premier Inn in Swansea city centre on the 28/29th October Please can you arrange your own room shares and bookings. We're trying to get everyone through the qualifying WODs as quickly as possible so we can let you know who will be competing. Current standings are on our Facebook page.


A reminder to anyone going paintballing that Carl needs your final payment of £25 by the end of the month.


Good luck to Niki and Chloe who are competing in the UK Strength and Power Series today at CrossFit 3D.


For time:

Run 800m

25 Pull Ups

50 Box Jumps 24/20"

75 Lunges

100 Double Unders

75 Sit Ups

50 Wall Ball 10/7kg

25 Toes to Bar

Run 800m



Friday 19th August 2011

3 rounds for reps:

Max reps Strict Pull Ups

Rest 1 minute

Max reps Handstand Press Ups/Press Ups

Rest 2 minutes


6 minute AMRAP:

5 Clapping Press Ups

10 KB Swings 24/16kg

15 Squats


Thursday 18th August 2011

Great competitive performances on the qualifying WODs this week. For those who want to compete at the Divided We Fall Games and have not completed all 3 workouts yet, you have until Saturday to get them done (except for those on holiday). Today's rest day is the perfect opportunity to get any missed WODs done! We're looking to get the teams sorted as soon as possible.


CrossFit Leeds will be hosting a Krav Maga seminar on Saturday 24th September at 12pm. Check the event details and register your interest here. All proceeds go towards the Alzheimer's Society.


Liz will be in tonight from 6-8pm for those wanting a sports massage.


Rest Day

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


Wednesday 17th August 2011

Deadlift 3-3-3


Qualifying WOD 3 for Divided We Fall Games

For Time:

7-5-3 reps of Snatch 50/30kg and Overhead Squat 50/30kg

50 Double Unders

20 Pull Ups

7-5-3 reps of Clean 50/30kg and Front Squat 50/30kg

30m Overhead Lunge Walk 20/10kg


Scaling options are available as normal. Anyone scaling the workout will automatically finish below those completing the workout as prescribed but can still qualify to be on a team.



Tuesday 16th August 2011

The UK Strength & Power Series Northern Meet will be held this Saturday 20th August at CrossFit 3D. Registration is still open until 8pm this evening for anyone who wants to compete. If you'd rather relax on your weekend then it should make for a great spectator event for anyone who fancies heading over after your 10am training at CrossFit Leeds.


Sign up on the whiteboard to book in for your massage with Liz this Thursday between 6-8pm.


If you're wanting to compete in the Divided We Fall Games please make sure you've read Monday's blog post (below).


Qualifying WOD 2 for Divided We Fall Games

In a 15 minute window find your 1 rep max Clean and Jerk.

We will spend time going through a bodyweight warm up then you will have 15 minutes with a bar and plates to find a one rep max clean and jerk.

3 rounds for time:

Run 400m

20 Box Jumps 24/20"

20 Press Ups


Gary gets 'ass to grass' receiving his 80kg PB clean. Note the high elbows and bar racked high on his shoulders.


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