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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 27th October 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
4 rounds:
Row 1 minute Easy/Row 1 minute Hard x 6
Rest 3 minutes
Row 45 seconds/Rest 30 seconds x 6
Rest 3 minutes
Row 20 seconds/Rest 20 seconds x 9

CrossFit at 10 and 11am

"Saturday Sickener"
In pairs working You Go, I Go, complete AMRAP in 30 minutes:
150m Run
15 Burpees
15 Calorie Row, Ski or Assault Bike
400m Run
15 KB Swings 28/20kg
15 Box Jumps 24/20"
'Resting' partner holds a hang off the pull up bar while your partner is doing their 150m Run!

Strength Training at 5pm


Endurance Training at 6pm

3 rounds for time:
800m run
50 back extensions
50 sit ups


Sunday Sessions

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.


10:30am Sunday Social


11:30am Barbell Club


Snatch Deadlift + Snatch x2 @70-80%


Clean Deadlift + Clean + Jerk x2 @70-80%


Low Hang Clean Deadlift w/Eccentric 5x3 @80-95%

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