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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 9th November 2011

Turkish Get Ups 5-4-3-2-1 reps each arm.

Focus on solid form and technique. This is not for time. Try to increase the weight each round.

After each set of TGUs perform 20 Russian KB Swings with the same weight kettlebell.


Partner WOD:

Alternating rounds perform AMRAP in 15 minutes:

5 Deadlifts @ 65% of 1RM

Sprint 200m



Tuesday 8th November 2011

Pistols - 5 x 5 (each leg) or practice skill and technique



For time:

32-24-16-8-16-24-32 reps of Burpees

After each set of burpees perform the following:

3 Muscle Ups

5 Front Squats 60/40kg

7 Overhead Lunge Walks 15/10kg

All 'thanks' should be directed towards Smudge for this workout!!!



Monday 7th November 2011

Christmas Party

CrossFit Leeds Christmas Party is sorted for Saturday 3rd December. Massive thanks to Rach for being the organisational queen on this. We're going to head to ze German Market around 4pm (exact time TBC) and then have tables booked at Aagrah (curry house near WY Playhouse) for 7.30pm. What happens after that is anyone's guess! For those who want in on the meal at Aagrah you need to pay a £5 deposit to Mike by the 18th November (that's by the 18th, not on the 18th!) and also give your food order from this menu.


Hang Power Clean 6 x 3


5 rounds for time:

5 Power Cleans 70/45kg

10 Toes to Bar

15 Box Jumps 24/20" 


Lumberjack 20 in full swing!


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



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