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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Thursday 17th March 2011

From next week we will be opening on a Tuesday, Wednesday and Thursday between 12 and 2pm. CrossFit Class 12-1pm and Open Gym 1-2pm.

 

Rest Day

Train a weakness, work on your mobility, try a WOD you've missed or give CrossFit Games WOD 1 a go. It's fun!!!

 

For those that haven't seen yet, workout 1 in the CrossFit Games Open Qualifiers is as follows:

10 minute AMRAP:

30 Double Unders

15 Power Snatches 35/25kg

 

Make sure you let us know as soon as you arrive if you plan on doing it. We need to set equipment up and provide a judge for you. The video below will take you through all the movement standards.

 

Wednesday 16th March 2011

Today marks the start of the CrossFit Games Open. CrossFit HQ will be releasing a WOD every Tuesday evening/Wednesday morning for the next six weeks  and all athletes will have until the following Sunday to complete the workout and submit their result. CrossFit Leeds has registered as an official affiliate which means that participants can complete their Games workouts at our gym and have their result verified by a designated judge. If you have not yet registered and wish to take part please head over to the Games website where you can get involved for just $5. You have until Sunday to register yourself as an athlete and submit your score for the first workout.

 

At CrossFit Leeds we plan to use every Saturday morning class as a chance to get as many competitors together as possible to create the right atmosphere to complete the weeks' qualifying WOD in a competitive environment. These sessions will be open to everyone who wants to take part (non-members are very welcome but please contact us in advance to let us know you're coming). As ever there will be scaling options available for all workouts so everyone can participate. If you choose to scale the workout your score will not count towards the Games qualifiers.

 

For those of you that can't make it to the gym for our Saturday morning Games WOD or if you would like to attempt a WOD more than once you have plenty of opportunity to do the workout at another time. You can use any of our Open Gym sessions to do the WOD or you can use Thursday's Rest Day anytime between 5-8pm to give it a go. Come and tell us when you arrive at the gym if you are wanting to try the Games workout so we can get set up and have a judge ready for you. As with any CrossFit event we really want to focus on participation and enjoying the workouts as well as giving it your all. It's going to be an exciting six weeks!

 

Work on a weakness

Try and master a new skill (double unders/snatches anyone?) or work on an area of strength.

 

21-15-9 reps for time:

Deadlifts 80/50kg

Burpees

Pull Ups 

 


Tuesday 15th March 2011

Gym opens at 5.30pm today. Classes as normal at 6 and 7pm.

 

Single Leg Squat/Pistol Practice

 

3 rounds for time:

20 Push Press 30/20kg

20 Box Jumps 24/20"

20 Sit Ups

 

Steve Cotter on mastering pistols

 

Have a watch of the below video on how to effectively judge somebody's workout. It'll come in handy, especially over the next few weeks when your workouts will be being judged and you may be asked to judge other people's workouts.

Monday 14th March 2011

Heavy Kettlebell Swings

4 sets of max reps

Rest 3 minutes between rounds

 

5 rounds of:

3 minute AMRAP:
3 Power Cleans 60/40kg
6 Press Ups
9 Squats

Rest 1 minute between rounds

 

Saturday 12th March 2011

Find your 1RM Overhead Squat

 

For time:

Run 200m

15 Snatches 40/30kg

Run 400m

15 Overhead Squats 40/30kg

Run 200m

15 Snatches 40/30kg

Run 400m

15 Overhead Squats 40/30kg

Run 200m

 

The Overhead Squat (journal subscription required)

 

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