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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 20th February 2018

Today's Training


Monster Mash

For time:
4 rounds:
Run 200m + 10 Burpees + 10 Pull Ups
Rest 2 minutes
2 Rounds:
Run 400m + 20 KB Swings (28/20kg) + 20 KB Lunges (28/20kg)
Rest 2 minutes
1 round:
Run 800m + 40 Tuck Ups + 40 Wall Ball (20/14lb, 10/9')
Time Cap = 35 minutes

Barbell Club at 8pm

Snatch 5x1
Up to 90%

Snatch Pull 5x3


Gymnastics at 8pm

Handstand Press Ups


Full Body Gymnastics Conditioning


Monday 5th February 2018

CrossFit Games Open

We're super excited for the CrossFit Games Open to start this Friday!!!


The Open is a Worldwide CrossFit Competition that is open to EVERYONE! It is the ideal opportunity for you to test your fitness by taking yourself our of your comfort zone by completing the 5 workouts over 5 weeks all programmed by CrossFit Games Director Dave Castro.


We'll be doing each week's Open workout as our Friday CrossFit Class WOD throughout the regular morning and daytime classes then putting on Friday Night Lights from 5pm right through the evening. There'll also be opportunity to complete your WOD during Open Gym time on Friday daytime, Saturday and Monday if required.


For Friday Night Lights you'll be able to get in at any point through the evening and sign up to a heat time to get your WOD done, then stick around to soak up the atmosphere, cheer on other members doing the WOD and enjoy some beers and pizzas in what will be a fantastic community event for all members. We'll also have coaches on hand to take you through your warm up, coach you on the WOD movements and provide tips and advice before you take your WOD on.


The workouts are no different to what you experience in our CrossFit Classes each week. There is an Rx and a Scaled Division available to make the competition as accessible as possible. There is also various Masters categories for athletes age 35+.


We will be programming each of the Open WODs as our class workout on the following dates (If you're not registered for The Open we still encourage you to do the Friday class or Friday Night Lights and you have the option to scale the workout as normal):

18.1 Feb 23rd
18.2 March 2nd
18.3 March 9th
18.4 March 16th
18.5 March 23rd


Registration for the Open is $20 and you can sign up and create your profile on the CrossFit Games website. Don’t forget to register for CrossFit Leeds as your affiliate AND team when you sign up.


Please speak to any of the coaches for more info or if you're unsure whether to sign up or not. To get an idea of the type of workouts you might see you can check out all the previous year's Open WODs here

Every year at the box we have lots of 'firsts' in the Open, be it, Clean and Jerk PBs, Double Unders, Muscle Ups, Toes to Bar, Pull Ups, the list goes on. The atmosphere is perfect for pushing your limits and achieving great things. I'm certain this year will be no exception. We hope to see as many people as possible getting signed up and joining in the fun. I can assure you that everyone who enters will take something positive from the experience.


Enter -> Enjoy -> Get a little Nervous -> Challenge yourself -> Be Proud


Today's Training


Back Squat

25 minutes to build to a heavy set of 5


4 rounds for max reps:
40 seconds on/20 seconds off:
1) Row/Ski/Assault Bike (Calories)
2) Devil's Press 2 x 15/10kg

Barbell Club at 6pm

Clean 5 x 1
Up to 90%

Clean Pull
5x3 @ 100-110%


Strength Training at 7pm


A) Shoulder Press

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM


Working 1RM is 90% of 1RM

If you performed this session on 29th January 2018 then add 2.5kg to your 1RM and work calculations out from there.

Wendler 531 - How to Build Pure Strength

B) Bench Press 3 x 5

Work across around 75-80% 1RM

C) EMOM12:

1) 5-10 Single arm KB Push Press (R)

2) 5-10 Single Arm KB Push Press (L)

3) 5-10 Aleknas

4) Rest


Endurance Training at 8pm

PARTNER WOD- you go I go:
For time:
1) 200m run
2) 30 unbroken wall balls
3) 200m row/ski
4) 30 DB snatches
5) 200m run
6) 60 double unders
7) 200m row/ski
8) 30 DB push press
9) 200m run
(Partner A does 1, partner B does 1, partner A does 2 etc)



Saturday 17th February 2018

Today's Training

RoWoD at 9am


CrossFit at 10 and 11am

Saturday Sickener

For time:
50/35 Calorie Row/Ski/Assualt Bike
50-40-30-20-10 reps of:
KB Swings 24/16kg
Sit Ups
Sandbag Lunges 22.5/15kg
50/35 Calorie Row/Ski/Assault Bike
Time Cap = 35 minutes

Strength Training at 5pm


Endurance Training at 6pm

10 toes to bar/toes to KB/v-sits
10 toes to bar
20 down ups
10 toes to bar
20 down ups
30 KB swings
10 toes to bar
20 down ups
30 KB swings
400m run
10 toes to bar
20 down ups
30 KB swings
400m run
50 double unders
10 toes to bar
20 down ups
30 KB swings
400m run
50 double unders
60 cal AB/ski/row

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

Work up to heavy set of 2

Clean and Jerk
Work up to a heavy set of 1+2

Back Squat 5x3 @ 80-90%


Friday 16th February 2018

Today's Training


Every 90 seconds x 8 (12 minutes):

1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch

Aim to build the weight across sets or work across at a weight that allows development of positions and technique.


Open WOD 13.2

10 minute AMRAP:

5 Shoulder to Overhead 52.5/35kg

10 Deadlifts 52.5/35kg

15 Box Jumps 24/20"


Barbell Club at 6pm

20 minutes:
Halt Clean + Jerk x 2
Up to 80%
Front Squat
5x3 @ 80-90%


Strength Training at 7pm

A) Squat

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM


Working 1RM is 90% of 1RM

If you performed this session on 26th January 2018 then add 2.5kg to your 1RM and work calculations out from there.

Wendler 531 - How to Build Pure Strength

B) Front Rack Bulgarian Split Squat 3 x 6 each leg

C) EMOM12:
1) Romanian Deadlift x 12
2) 40 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs)
3) Rest


Endurance Training at 8pm

For max reps:
1 min Max Calorie Assault Bike
Rest 4 mins
1 min Max DB Snatch
Rest 4 mins
1 min Max Double Unders
Rest 4 mins
1) 50% Max Cal Assault Bike
2) 50% Max DB Snatch
3) 75% Max Double Unders

Thursday 15th February 2018

Today's Training


Every 2 minutes for 40 minutes (5 rounds):

1) 200-400m Run
2) 5-10 Double KB Complex (Swing + Clean + Push Press + Lunge Right + Lunge Left)
3) 5-10 Muscle Ups or Burpee Chest to Bar/Pull Ups
4) 60 second Max Calorie Row/Ski/Assault Bike

No prescription on weights or movement difficulty on this WOD. Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 


Gymnastics at 7pm

Strength and Skill development for Kipping for Pull Ups/Chest to Bar/Bar Muscle Ups


Full Body Gymnastics Conditioning


Open Gym at 8pm

Please note, there is no longer a coached Barbell Club Catch Up session on Thursdays. Open Gym is still available for anyone who wants to use this time to catch up on a missed session (or any other training of choice).



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