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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 10th September 2011

Good luck to everyone who's taking part in some kind of challenge this weekend.

Laneo, Carl, Tristan, Niki and Sam are all taking part in the Paras 10 - a ten mile endurance event over rough terrain, in military boots and carrying a 16kg bergen. Should be a laugh!

Tom, Liz, Smudge, Martin, Rosie and Mike are all doing the Roundhay Triathlon. Kudos to Smudge and Rosie for taking on the Olympic distance.

And finally good luck to Lindsey who is one of the bakers in Leeds' ultimate cupcake competition, Iron Cupcake at The Adelphi at 6pm on Sunday. Tickets available here for you cake lovers.


9-15-21-15-9 reps for time:

Deadlift 80/50kg


Toes to Bar

Overhead Lunge Walk 20/10kg


The current Intro to CrossFit group enjoying some Tabata Wall Ball!


Friday 9th September 2011

Thruster 3-3-3-3-3

3 rounds for time:

Run 400m

21 Abmat Sit Ups

12 Power Cleans 60/40kg


Doc receiving a squat clean during the Hero WOD "Baz" on Tuesday.


Thursday 8th September 2011

Rest Day

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


Dennis with a 170kg Deadlift. He went on to lift a PB of 185kg and a CrossFit Total of 380kg. If you missed Monday's session today is a perfect opportunity to do your CrossFit Total and see how your three big lifts are progressing.



Wednesday 7th September 2011

We have sorted a deal on some high quality compression gear from the guys at PlayerLayer. I have some sample products at the gym for you to have a look at and will be taking orders over the next couple of weeks for CrossFit Leeds embroidered compression tops, shorts and leggings available in both male and female styles. All compression gear is available in black, navy and white. You can check your size on the charts here. Cost for long sleeve tops is £25, shorts are £25 and leggings are £30. Please add your order to the form up in the gym.


5 rounds not for time:

3 Turkish Get Ups each arm

6 Pistols each leg


3 rounds for time:

10 Burpee Box Jumps 24/20"

10 KB Swings 24/16kg

10 KB Push Press each arm 24/16kg


Emma after getting 9+ rounds on "Baz" WOD yesterday.




Tuesday 6th September 2011

Today's WOD is in memory of Barry Weston and was devised by CrossFit Cardiff.

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August the 30th 2011 by a roadside bomb while leading a patrol near the village of Sukmanda in the Nahr-e Saraj district of Helmand province, Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.
“Baz” was said to have two great passions in life - the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
We at CrossFit Cardiff dedicate this workout to him and urge all other affiliates worldwide, to post this WOD, to take 30 minutes from your day to pay tribute to a fallen hero.
Rest In Peace Barry Weston.



30 minute AMRAP:

30 Double Unders
8 Squat Cleans 70/45kg
11 Hand Release Press Ups


Becky on her way to a CrossFit Total of 215kg. That's an increase of 47.5kg in 4 months!


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