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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 20th February 2017

CrossFit Games Open 2017 - Less than 1 week to Go!!!

The CrossFit Games Open kicks off this week and we'll be giving everyone opportunity to do the workouts as part of our Monday CrossFit classes. You can sign up to take part here in The Open here. Don't forget to put your affiliate down as CrossFit Leeds and sign on to the CrossFit Leeds team. Registration for the Open is $20 and you can sign up and create your profile on the CrossFit Games website.  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...or give today's WOD a go!


For more information on The Open check out the CrossFit Games website


Today's Training - Day 1 from Big Al

Open WOD 15.1 Rx

9 minute AMRAP:

15 Toes to Bar

10 Deadlifts 50/35kg

5 Power Snatch 50/35kg


Power Snatch can be scaled by weight or to a Clean and Jerk.

Toes to Bar can be scaled to Hanging Knee Raise or Tuck Ups.

Compare to 2nd March 2015


Post WOD Finisher

2 rounds

30 seconds on/30 seconds off:

Straight Leg Sit Ups
Shoulder Taps
Russian Twists


Endurance Training @ 8pm

On 0 Minutes:

Row 1k


On 10 minutes:

10 rounds @ 100% effort

Row 30 seconds

Rest 90 seconds



Saturday 18th February 2017

Today's Training

Saturday Sickener!

3 minutes on/2 minutes off for max total reps:

1) Double KB Clean and Jerk 2 x 24/16kg

2) Ski/Assault Bike (Calories)

3) Ring Muscle Ups or Burpee Pull Ups (Each Muscle Up counts as 2 reps)

4) Sandbag Box Step Overs 24/20", 22.5/15kg held in bear hug (full extension on top of the box)

5) Row (Calories)


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.


11am Leeds Barbell Club


11am Sunday Social



Friday 17th February 2017

Today's Training

Power Clean + Push Jerk

20 minutes to work up to a 1RM for the day


5 rounds for time:

7 Hang Power Cleans 70/45kg

15 Wall Ball 20/14lb, 10/9'


Time Cap = 9 minutes


Endurance Training @ 8pm

On 0 minutes:

Row 2k


On 15 minutes:

10 rounds

Row 250m

Rest 1 minute



Thursday 16th February 2017

Today's Training

Skill - Kipping Pull Ups

Movement preparation and technique to develop a strong Kipping Pull Up/Chest to Bar/Bar Muscle Up


5 rounds for time:
Run 400m
10 Single Arm Overhead DB Lunges (L) 22.5/15kg

10 DB Snatches (alternating) 22.5/15kg

10 Single Arm Overhead DB Lunges (R) 22.5/15kg


Time Cap = 24 minutes


Gymnastics @ 8pm

Bar Skills



Wednesday 15th February 2017

Today's Training

Power Snatch 5 x 5

Aim to increase the load across sets as technique allows

Sets can be touch and go from the floor or unbroken from hang.

Rest 2 minutes


Partner WOD

In pairs and alternating every 60 seconds for 14 minutes (7 rounds each) complete:

10 Box Jumps 24/20"

10 Deadlifts 70/50kg

As many Burpees as possible in remaining time!


Score is total number of burpees between you and your partner.

Compare to 17th February 2016


Endurance Training @ 8pm

5 rounds

3 minute AMRAP:

10 Calorie Assault Bike

15 Unbroken Wall Ball

20 Unbroken Russian Swings


Rest 2 minutes between AMRAPs

Use a comfortable weight you can keep unbroken and maintain intensity on wall ball and swings.


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