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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Monday 18th October 2010

Squat_VariationFrom next week there will be an opportunity for individual programming for the first part of our training every Monday and Wednesday. After receiving feedback from members a lot of people are wanting to improve their strength, so this is an ideal opportunity to work on that area. We will be taking those who are interested through Jim Wendler's 5-3-1 programme for squats on Monday and overhead presses on Wednesday. This is a tried and tested method of producing continuous strength gains over the long term. You can read more about the 5-3-1 programme here.


Find your 1RM Back Squat


Every minute on the minute for 10 minutes

Perform 12 single arm KB Push Presses (24/16kg) then as many double unders as possible in the remainder of the minute. Alternate your pressing arm each minute.



Saturday 16th October 2010


A quick reminder that the gym will be closed next Saturday 23rd October as CrossFit Leeds will be sending three teams down to Swansea to compete in 'The York Divided We Fall Games 2010' organised by CrossFit Velocity.


Find your 1RM Clean and Jerk


Death by .........

With a continuous running clock perform one rep in the first minute, two reps in the second minute, three reps in the third minute, etc. Continue until you can no longer fit the required number of reps in the minute.


Death by Thrusters 40/30kg


Rest 3 minutes


Death by Knees to Elbows


Rest 3 minutes


Death by 2 Burpee Lateral Jumps

Friday 15th October 2010 

Individual Training

Work on a weakness, practice a skill or increase your strength.




20min AMRAP

10 Push Press 50/30kg

10 Swings 24/16kg

10 Box Jumps 24/20"





Thursday 14th October 2010

Fireman_CarryRest Day


The workouts for the Divided We Fall Games 2010 hosted by CrossFit Velocity in Swansea on 23rd October have been announced.  You can view them here.


If you can't handle a full day of rest tomorrow then why not try Event 3 from the Games


For Time:
200m Firemans Carry
20 Deadlift 80/50kg
20 KB Swings 24/16kg
20 Thrusters 40/30kg
20 Burpee Lateral Jumps
200m Firemans Carry

Wednesday 13th October 2010

Front Squat

3 x 5 


Hollow Rocks


For time:

20 - 15 - 10 - 5 Overhead Squats, alternating with

5 - 10 - 15 - 20 Pull Ups



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