CrossFit Leeds

Unit 2 Education Road



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Class Timetable



7 - 8am CrossFit Class

8 - 9am Open Gym

12-1pm CrossFit Class

1 - 5pm Open Gym

5 - 6pm CrossFit Class

6 - 7pm CrossFit Class

7 - 8pm CrossFit Class

8 - 9pm Weightlifting



7 - 8am CrossFit Class

8 - 9am Open Gym

12-1pm CrossFit Class

1 - 6pm Open Gym

6 - 7pm CrossFit Class

7 - 8pm CrossFit Class

8 - 9pm Pure Strength



7 - 8am CrossFit Class

8 - 9am Open Gym

12-1pm CrossFit Class

1 - 6pm Open Gym

6 - 7pm CrossFit Class

7 - 8pm CrossFit Class

8 - 9pm Free Taster Session



7 - 8am Endurance Class

8 - 9am Open Gym

12-1pm Weightlifting

1 - 6pm Open Gym

6 - 7pm Kettlebell Class

7 - 8pm Competiton Training (Invitation only)



7 - 8am CrossFit Class

8 - 9am Open Gym

12-1pm Kettlebell Class

1 - 5pm Open Gym

5 - 6pm CrossFit Class

6 - 7pm CrossFit Class

7 - 8pm CrossFit Class

8 - 9pm Pure Strength



9 - 10am Weightlifting

10-11am CrossFit Class

11-12pm Open Gym

12 - 1pm Competition Training (Invitation only)



9 - 10am Hill Sprints

11 - 1pm Weightlifting


More classes will be added as demand dictates. Please contact us if you would like to see new class times added. 


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CrossFit Leeds Blog

Friday 11th April 2014

Deadlift 2 x 5, 1 x as many as reps possible (with perfect form).

If you did this on 14th March and made 10+ reps add 2.5-5kg on to the weight you used.

Otherwise use approximately 75% of your 1RM for all 3 sets.

Rest 3 minutes between each set.


5 rounds:

4 Hang Power Cleans 70/45kg

15 Press Ups

4 Hang Power Cleans 70/45kg

30 Unbroken Double Unders


Time Cap = 12 minutes




Thursday 10th April 2014

Endurance Class at 7am


"Partner Jerry"

In pairs complete the following with only one person working at a time

Run 1 mile (split into 2 x 800m)

Row 2000m (split into 4 x 500m)

Run 1 mile (split into 4 x 400m)


Leeds Barbell Club

Weightlifting Class at 12pm - Snatch


Open Gym 1-6pm

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


Kettlebell class at 6pm


Ferino's Fab Abs at 6pm


Competition Training at 7pm - Competition Programming


Happy birthday to Joseph Ibrahim and Adam Pilgrim

Strength Class Yoke




Wednesday 9th April 2014

4 sets:

Push Press/Jerk x 5

Rest 1 minute

Slow n' Grow Pull Ups x 3-5 (strict pull up, 3 second pause with chin over bar, 5 second controlled descent)

Rest 1 minute


Partner WOD

In pairs and alternating rounds climb as far down the ladder as possible in 15 minutes:

10 Thrusters 50/35kg

10 V-Sits

Every time both partners complete a round the reps on each exercise reduce by 1 for the next round. If you complete the round of 1 Thruster and 1 Toes to Bar, start the next round at 10 and continue to work down again!


Congratulations to Zoe Smith who took bronze at the European Weightlifting Championships. Zoe is only the second female GB athlete to ever win a senior European Weightlifting medal!



Tuesday 8th April 2014

Gymnastics Practice - Handstands (Holds, Press Ups, Walks, Headstands)


3 rounds for time:

Run 400m

10 Renegade Row 2 x 15/10kg

10 Dumbbell Lunges 2 x 15/10kg



Black and Blue Games, Spring 2014

Our 4th Black and Blue Games will be held on Saturday 26th April. The day will run on a similar theme to previous events with a full days competition during the day followed by presentations and a few drinks at the box then onto celebrations and after party in Leeds (venue TBC).


The competition is open to all CrossFit Leeds members and entrants will be split into two different categories (Black and Blue) for males and females allowing anyone to get involved and experience the excitement of competing. The Black category consists of those members who take part in our Competition Programming. The Blue category is for everyone else who takes part in the CrossFit Classes. All workouts are designed so that any member can take part and scaling workouts is allowed where necessary. The competition will run from 9am (athletes need to register at 8.30am) until around 5.30pm.


Registration to compete is NOW OPEN and costs £20 which includes your newly designed event t-shirt. To register please transfer £20 to the CrossFit Leeds account with your full name as reference. Places are limited to a total of 60 entrants and there are 41 already gone!


For those people who are thinking about entering Black and Blue Games you can find more details here and have a look back at previous Games' workouts and results on the links below:

Summer 2012

Spring 2013

Autumn 2013

Please speak to Mike, Sam or Rosie for more information.


Happy birthday to Matt Kirkbright

Matt Kirkbright



Monday 7th April 2014

Front Squat 5 x 3

Aim to hit all 5 sets at around 75-85% of your 1RM.

Rest approximately 2 minutes between sets.


For those looking to increase their training volume, you can superset your squats with another exercise of choice, or use the time to work progressive skills and mobility. Examples include:

Pull Ups (strict/kipping/butterfly)

Press Ups

Muscle Ups

Ring Dips

Handstands (Holds/Press Ups/Walks)


7 minute AMRAP:

9 KB Swings 2 x 16/12kg

7 Burpees

5 KB Push Press 2 x 16/12kg


Compare to 13th January 2014


Hills April2014




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