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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 8th August 2018

Today's Training


Every minute on the minute for 15 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Handstand Press Ups
3) 20-30 seconds V-sits/Tuck Ups/Sit Ups

Partner WOD

You Go, I Go
20-18-16-...-6-4-2 reps of:
Wall Ball 20/14lb, 10/9'
Russian Swings 28/20kg


Partner A does 20 Wall Ball, Partner B does 20 Wall Ball. Partner A does 20 Swings, Partner B does 20 Swings.

Partner A does 18 Wall Ball, Partner B does 18 Wall Ball. Partner A does 18 Swings, Partner B does 18 Swings.


Time Cap = 16 minutes

Barbell Club at 6pm

Squat Jerk + Power Jerk - Work up to heavy single

Strength Training at 7pm

BB Lunge 5 x 3 each leg
Perform 3 reps all leading with one leg then 3 reps leading with the other.

Good Morning 4 x 10

1) 8-12 KB Squats (Single or Double KB)
2) 8-12 Single Leg DB Deadlift (R)
3) 8-12 Single Leg DB Deadlift (L)


Endurance Training at 8pm

Half Clovis
5 rounds for time:
1 mile run
15 burpee pull ups


Time Cap = 50 minutes

Run distance can be scaled as appropriate or workout can be done in pairs with each 1 mile run split into 4 x 400m relay and 15 Burpee pull ups done synchro.



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