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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Friday 24th August 2012

Unilateral Strength Training from EliteFTS


3 sets:

Barbell Lunge x 5

High Box Jump x 5


3 rounds for max reps:

1 minute Row

1 minute Thrusters 30/20kg

1 minute Plank Hold

1 minute 10m Prowler Shuttles

1 minute Press Ups

1 minute Rest


Wednesday's partner workout of Deadifts, Box Jump Overs and Sprints


Thursday 23rd August 2012

Ladies Only Class today at 9.30am

Competition Training at 7pm

We will be doing Four Nations WOD "Grindy" this evening.

In an 8 minute window complete:
30 ground to overhead 62.5/45kg

then in remaining time, as many rounds and reps of:

5 pull ups
10 press ups
15 squats


Open Gym

Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout/Monthly Challenge


August's Monthly Challenge

Row 200m

60m (4 x 15m) Prowler Push 60/40kg

Row 200m


New members, Felix and Michael working through last Friday's triplet of Double Unders, Squats and Pull Ups.


Wednesday 22nd August 2012

There will be no 7am class on Bank Holiday Monday 26th August. All other sessions will be on as normal over the bank holiday weekend.


Work on your gymnastics/bodyweight skill of choice

Coaching will be focussed on Rope Climbs. Please feel free to work on any particular skill or movements that you want to develop.

Partner WOD

In pairs and alternating rounds, perform AMRAP in 15 minutes:

5 Deadlifts 120/80kg

5 Over box jumps 24/20"

Run 100m

Ferino receiving his Spirit of the Box Award at Saturday's Black and Blue Games


Tuesday 21st August 2012

Snatch 7 x 1

If you are competent with snatching, work up to seven heavy singles. If not, use this time to drill your technique at a weight where good form can be maintained.

Do not increase weight unless form is near perfect.

If you can overhead squat efficiently you should be aiming to receive your snatches in a full squat.


7 minute AMRAP:

15 KB Swings 24/16kg

12 Walking Lunges 24/16kg (kettlebell in rack position)

9 V-Sits


Huge thanks to Eloy for the photos of the podium finishers from this weekend.








Monday 20th August 2012

CrossFit Leeds Black + Blue Games

What a fantastic day we had at the Black + Blue Games on Saturday! Easily the biggest community event we have ever organised, and it was amazing to see over 60 of our members all at the box together. The competition was a huge success and the first test of competitive CrossFit for many. Everyone did themselves proud and we are already looking forward to hosting the next Black + Blue Games early next year.


Huge thanks to Becky and Rob for organising the food and keeping 50+ hungry athletes satisfied after the competition with a spectacular BBQ. Also, big thanks to Andy Lawson from Lawson Wright Studios for coming in to do the photos during the day.


Congratulations to the following athletes on their podium finishes:

Black - Women

1st - Niki Simpson

2nd - Rosie Plowman

3rd Becky Hughes

Black - Men

1st - Danny Campbell

2nd - Luke Holmes

3rd - James Wright and Tom O'Donnell


Blue - Women

1st - Lucy Hack

2nd - Rachel Brewis

3rd - Lisa Schofield

Blue - Men

1st - Aaron Henning

2nd - Cory Larkin

3rd - Tom Harding

Spirit of the Box Award

Mark 'Ferino' Price


All winners received a CrossFit Leeds Black + Blue t-shirt and a £25 voucher for any of the Arc Inspirations bars and restuarants kindly donated by Martin Wolstencroft.


The full results from the competition can be found here.


Congratulations to Josh who took part in the Hell on the Humber event this weekend and ran a total of 52 miles in 8 and a half hours!


Good luck to Ian Furlong who is taking part in the Adidas Terrex adventure race on team TotalXC Facewest in Stirling this week. This is a 5 day navigation race of fell running, mountain biking, canoeing, orienteering and a few surprises covering no less than 620km of the Scottish country!


Back Squat 3 x 5


4 rounds for time:

10 Push Press 50/35kg

15m Burpee Broad Jump

Run 400m

Rest 1 minute





Black & Blue from Faisal Tuddy on Vimeo.

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