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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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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.


Monday 15th August 2011

DWFG2010Divided We Fall Games at CrossFit Velocity, Swansea, 29/30th October

The number of teams entering the Divided We Fall Games reached capacity on Friday and team registration closed! Based on the feedback I received from members who wanted to compete, I have entered four teams for the Games. This means there are 4 female and 12 male places available. Please note that if you want to compete you must be free on the dates of the event, and be able to pay a £15 registration fee, about £50 for two nights hotel accomodation and some fuel money to those who are driving. Please bear in mind that if you drop out you may be costing three other people their chance to compete. The plan is to arrange car shares, drive down on Friday evening (28th), stay in a hotel Friday and Saturday night and then come back Sunday once the competition finishes. The Premier Inn in Swansea is currently £50 per night for a double/twin room and is in a good location for accessing CrossFit Velocity. For those who don't want to compete we'd love to have you come along and support us. The games will be great fun, an amazing spectator event and will provide extra motivation for your fitness. Please add your name to the whiteboard if you're planning on coming to watch so we can work out car shares.


As the number of members wanting to compete is greater than the spaces available we cannot guarantee that everyone who wants to compete will be on a team. In order to fairly pick the teams we are going to run three qualifying events as our daily WODs this week. Anyone who wants to compete will have to complete all three workouts. The three events will be programmed on Monday, Tuesday and Wednesday this week. If you can't make it in for those days you will have until Saturday to complete the events. Allowances will be made for those people on holiday. Only your first attempt at each of the WODs will count towards your qualifying score. Take this opportunity to enjoy some friendly pre-competition and get yourselves prepared for the Games.


Ideally we want to get the teams sorted as soon as possible so we can arrange accomodation before rooms fill up and prices rise.


If you have any queries, comments, suggestions or questions please send me a text/email!


CrossFit Leeds WOD


Gymnastics Skills

Ring work




Muscle Ups


Qualifying WOD 1 for Divided We Fall Games

For time:

20 Deadlifts 80/50kg

20 Burpees with Lateral Jump

20 Thrusters 40/30kg

20 Swings 24/16kg


This is the workout for everyone, regardless of whether or not you want to compete at the Divided We Fall Games. 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.




Saturday 13th August 2011


20 minute AMRAP:

5 Pull Ups

10 Press Ups

15 Squats




20 minute AMRAP:

5 Handstand Press Ups

10 Pistols

15 Pull Ups


Athletes post WOD at the Grand Opening of Lee Howe's CrossFit Teesside last weekend.


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