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The Forge

Unit 8 Kirkstall Ind. Park

Leeds

LS4 2AZ

Timetable and Opening Times

 

CrossFit Leeds

Unit 2 Education Road
Leeds

LS7 2AL

Timetable and Opening Times

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Monday 23rd March 2015

Today's Training

Open WOD 15.4 (Rx)

8 minute AMRAP:
3 HSPU
3 Cleans 85/57.5kg
6 HSPU
3 Cleans 85/57.5kg
9 HSPU
3 Cleans 85/57.5kg
12 HSPU
6 Cleans 85/57.5kg
15 HSPU
6 Cleans 85/57.5kg
18 HSPU
6 Cleans 85/57.5kg
etc. adding 3 reps to the HSPU each round and 3 reps to the Cleans every 3 rounds.
 
Open WOD 15.4 (Scaled)
8 minute AMRAP:
10 Push Press 45/30kg
10 Cleans 52.5/35kg
 
Don't forget to check the movement standards and video instructions on the Games website.
 
 
Happy birthday to Lucy Downham. Looking forward to seeing you back training with us in September.
 
 
Great to have the guys and girls from TRAIN Manchester over to visit The Forge yesterday. Some big scores put up on Open WOD 15.4 then a cheeky little team WOD to finish the day's training. All polished off with some quality food at The Arc and everyone making good use their exclusive member discounts.
 
 

Saturday 21st March 2014

Train Manchester Visit this Sunday 22nd March

A reminder that our friends at TRAIN Manchester are coming to visit The Forge on Sunday at 12pm. All members of CrossFit Leeds and The Forge are welcome and will have the option of taking on Open WOD 15.4 or another mystery WOD that will be revealed on the day. We'll also be going for a post workout feed at The Arc in Headingley around 2pm. Hope to see a big group of our members there to train with a great group from Sam Briggs and Darren Freeman's CrossFit gym.

 

Today's Classes at CrossFit Leeds

9am Weightlifting - Snatch

 

10am CrossFit

 

From 0-10 minutes:

Run 1 mile

In remaining time max DB Man-Makers 2 x 15/10kg

(1 Man-Maker = Press Up + Row Right + Row Left + Clean + Squat + Push Press)

 

From 13-18 minutes:

Run 800m

In remaining time max KB Swings 24/16kg

 

From 21-24 minutes:

Run 400m

In remaining time max Burpees

 

Score is total reps of Man-Makers + KB Swings + Burpees

 

11am Open Gym

 

12pm Competition Training

 

Open WOD 15.4

8 minute AMRAP:
3 HSPU
3 Cleans 85/57.5kg
6 HSPU
3 Cleans 85/57.5kg
9 HSPU
3 Cleans 85/57.5kg
12 HSPU
6 Cleans 85/57.5kg
15 HSPU
6 Cleans 85/57.5kg
18 HSPU
6 Cleans 85/57.5kg
etc. adding 3 reps to the HSPU each round and 3 reps to the Cleans every 3 rounds.
 
Don't forget to check the movement standards and video instructions on the Games website.
 

Today's Classes at The Forge

9am CrossFit Kids 4-6 year olds

 

10am CrossFit Kids 7-11 year olds

 

11am CrossFit Class

 

From 0-10 minutes:

Run 1 mile

In remaining time max Dumbbell Man-Makers 2 x 15/10kg

(1 Man-Maker = Press Up + Row Right + Row Left + Clean + Squat + Push Press)

 

From 13-18 minutes:

Run 800m

In remaining time max KB Swings 24/16kg

 

From 21-24 minutes:

Run 400m

In remaining time max Burpees

 

Score is total reps of ManMakers + KB Swings + Burpees

 

Sunday's Classes

9am Hill Sprints

Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.

 

11am Weightlifting - Clean and Jerk

At CrossFit Leeds. Free to all Barbell Club Members.

 

ChloDawg and PlowHead!

 

 

Friday 20th March 2015

Train Manchester Visit this Sunday 22nd March

A reminder that our friends at TRAIN Manchester are coming to visit The Forge this Sunday 22nd March at 12pm. All members of CrossFit Leeds and The Forge are welcome and will have the option of taking on Open WOD 15.4 or another mystery WOD that will be revealed on the day. We'll also be going for a post workout feed at The Arc in Headingley around 2pm. Hope to see a big group of our members there to train with a great group from Sam Briggs and Darren Freeman's CrossFit gym. We might even get return appearances from our former members Chloe Barratt, James Walton, Amy Meza De Paz and Martin McGready who are all now members at TRAIN.

 

CrossFit Games Open

Open WOD 15.4 is released today. You can head on over to check out what's in store for Monday's WOD on the CrossFit Games website!

 

Today's Training

Every 90 seconds for 15 minutes, alternating exercises (5 sets of each in total):

A) Power Clean + Hang Squat Clean + Front Squat (work on technique or build up to a max across all 5 sets)

B) 30 seconds Max Press Ups/Strict Handstand Press Ups (Focus on quality of movement before volume! You can adjust the difficulty in later rounds where necessary by using different handstand press up variations)

 

"Superbad"

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

 

This workout is taken from the Autumn 2013 and Spring 2014 Black and Blue Games. Click the links to see the full list of results.

 

Advanced WOD

"Nancy"

5 rounds for time:

Run 400m

15 Overhead Squats 42.5/30kg

 

Optional Finisher

20 Mountain Climbers

20 V-sits

20 Mountain Climbers

20 Reverse Crunches

20 Mountain Climbers

20 Sit Ups

20 Mountain Climbers

20 Single Leg V-sits

20 Mountain Climbers

 

 

Happy birthday to Dave Marr

 

German Olympic weightlifter Matthias Steiner promised his wife that one day he would win a gold medal in the Olympics. But in 2007, right before the 2008 competition, his wife tragically died in a car accident. In order to break the record, he needed to beat his personal record by 10kg. Watch what has been called "the most inspirational lift of all time."

 

 

Thursday 19th March 2015

Today's Training @ CrossFit Leeds

Endurance Class

2 rounds:

Run 800m

Rest 2 minutes

Run 400m

Rest 1 minute

Run 200m

Rest 3 minutes

 

Note times for each individual running effort.

 

Optional Finisher

5 minutes at steady pace:
Turkish Get Ups, alternating arms. Choose a challenging weight that allows you to keep your arm locked out throughout each rep.

 

Fab Abs and other fun stuff at 6pm with Ferino!

 

Competition Training at 7pm

 

 

Today's Training @ The Forge

Gymnastics Skills - Rope Climbs

Coaching will be focussed on rope climbs and their various progressions. Bring a pair of long socks!

 

If you are competent with rope climbs work through the following for 20 minutes focussing on quality movement:

 

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular, Rope Pull Ups, Rope Rows)

Rest 1 minute

5-10 Strict Handstand Press Ups or 10-20 Shoulder Taps (See our video for Handstand Press Up progressions)

Rest 1 minute

 

7 minute AMRAP:

5 Shoulder to Overhead 50/35kg

7 Box Jumps 24/20"

9 Deadlifts 50/35kg

 

Optional Finisher

5 minutes at steady pace:
Turkish Get Ups, alternating arms. Choose a challenging weight that allows you to keep your arm locked out throughout each rep.

 

Happy birthday to Dan Pinna

 

Simmo taking on the 4th WOD of last year's CrossFit Games Open. Open WOD 15.4 is released tonight at midnight. You can watch the live announcement and see Scott Panchik take on Josh Bridges live on the CrossFit Games website.

 

Simmo taking on Open WOD 14.4.

A video posted by CrossFit Leeds (@crossfitleeds) on

 

 

Wednesday 18th March 2015

Today's Training

4 sets:

Back Squat x 5

Rest 1 minute

High (not maximal) Box Jump x 5

Rest 1 minute

 

 

A surprisingly large number of you asked to see the WOD from 25th February again and thought it would be easier if you started with the smaller reps, so here it is!

 

Partner WOD

In pairs and alternating rounds, get as far up the following ladder as possible in 15 minutes (both partners complete each round):

2-4-6-8...16-18-20

KB Swings 24/16kg

Burpees

 

If you complete the round of 20, you're an inspiration! Go and cheer on the rest of the group.

 

 

 

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