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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 5th November 2011

On November 5th 2009 a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.
SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

On the 2 year anniversary of this tragic event we will honour the fallen by giving our all on a workout in their memory.


"Lumberjack 20"

20 Deadlifts 125/85kg

Run 400m

20 KB Swings 32/24kg

Run 400m

20 Overhead Squats 50/35kg

Run 400m

20 Burpees

Run 400m

20 Chest to Bar Pull Ups

Run 400m

20 Box Jumps 24/20"

Run 400m

20 Squat Cleans 50/35kg

Run 400m


Carl and Kelly going head to head on Jackie. Think Kelly came out on top, as ever!



Friday 4th November 2011

Develop your skills in any of the following movements:

Double Unders

Kipping (Pull Ups/Toes to Bar)

Muscle Ups

Handstand variations

GHD Sit Ups



For time: 

Row 1k

50 Thrusters 20kg

30 Pull Ups



Thursday 3rd November 2011

Liz will be in tonight providing sports massage. Book in on the whiteboard, £10 for 20 minutes.


Open Gym

Train your weakness/Practice skills/Work on mobility/Catch up on a missed workout/Get a Massage


Sarah on her way to fifty-four 60kg Deadlifts in 2 minutes on WOD2 at the DWF Games. Thanks to Jo Briggs for the picture.


Wednesday 2nd November 2011

November Monthly Challenge

We are introducing a monthly challenge for all members to have a go at. This month's challenge is as follows:

Row 250m

400m Farmers Walk 2 x 24/16kg Kettlebells

Row 250m

All entries must be judged and times written up on the whiteboard (once your forearms have recovered). There'll be prizes for the fastest male and female times.


Team WOD:

In teams of 3 complete AMRAP in 30 minutes:

Sprint 200m

50 Press Ups

Sprint 200m

50 KB Swings

Sprint 200m

50 KB Thrusters

Each team member will perform one of the sprints in every round.

Throughout the workout team members will have to keep hold of a 'pet' sandbag/weight plate/med ball. Any time their pet touches the floor all team members perform 10 burpees.


It's contagious!


Tuesday November 1st 2011

We now have CrossFit Leeds Training Diaries in stock. Keep track of over a years worth of training, benchmark WOD times and all your PBs for a tenner.


Split Jerk - Work up to a 1RM



Run 1 mile

5 rounds of:

5 Mother of all Burpees

5 Deadlifts 120/80kg

Run 400m to finish


Happy birthday to Simon for yesterday.



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