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Today's Training

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The Forge

Unit 8 Kirkstall Ind. Park



Timetable and Opening Times


CrossFit Leeds

Unit 2 Education Road


Timetable and Opening Times

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Wednesday 25th November 2015

Today's Training

Push Jerk 5 x 3

Focus on receiving the bar with a solid stance and locked out arms.

Aim to increase the weight across each set provided the above can be achieved.

Rest 2 minutes between sets.


Partner WOD

In pairs and alternating exercises complete AMRAP in 12 minutes:

8 Front Rack lunges 50/35kg

8 Shoulder to Overhead 50/35kg

12 Tuck Ups



Happy birthday to Dylan Simpson and Tigger Reid. Here's Dylan going head to head with Pricey on the 'Gun Show' WOD at Black and Blue Games.



Tuesday 24th November 2015

Today's Training

Gymnastics Skills - Handstands

Coaching will be focussed on handstands, their variations and progressions.


For those who want to work on their own gymnastic skills/strength, work through the following in 20 minutes:

5 Sets:

Handstand Skill Variation (HS Hold/HS Walk/Kipping HSPU/Headstand)

Rest 1 minute

Muscle Up/Pull Up x 3-5 reps

Rest 1 minute


2 rounds for max reps:

40 seconds on/20 seconds off

Row (Calories)

DB Push Press 2 x 20/15kg

Toes to bar


Rest 1 minute between rounds



Tom 'Tigger' Reid working through the Clean and Jerk ladder at Black and Blue Games



Monday 23rd November 2015

Today's Training

4 sets:

Front Rack Lunge x 5 each leg (Bar can be taken from the floor or out of the rack)

Rest 1 minute

Russian Swings x 8-12 (as heavy as possible)

Rest 1 minute


"Half Cindy"

10 minute AMRAP:

5 Pull Ups

10 Press Ups

15 Squats




"Half Mary"

10 minute AMRAP:

5 Handstand Press Ups

10 Pistol Squats

15 Pull Ups


Compare to 24th August 2015



Yesterday morning's Hill Sprinters after a tough session in beautiful scenery. Hill Sprints are on every Sunday 9am at Roundhay Park and open to all abilities. It's a fantastic way of improving your fitness, developing running mechanics and burning off calories. Plus there's the option of a well earned relaxing breakfast at Napa afterwards!



Saturday 21st November 2015

Saturday Taster Session at The Forge

We're opening up today's 11am CrossFit Class at The Forge to any friends and family of members who would like to come and give CrossFit a try.

If you've been banging on about CrossFit for the past few months or you just want to show your friends the crazy stuff you do every week they are very welcome to join you for a WOD at The Forge today. The session is free but we need all participants to register on this link if they want to attend.

The class will be structured so that anyone who is healthy and free from injury can participate and get a good workout. As ever, we'll take everyone through the warm up and movements and make sure it's scaled appropriately before the WOD starts.


Saturday Sickener!

Partner WOD

In pairs and alternating rounds complete 6 rounds (3 rounds each) for time:

10 DB Thrusters 2 x 20/15kg

10 V-sits/Toes to Bar

10 Burpees

Run 400m


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



Happy birthday to Becs Hall for today and to Adam Potter and Artur Jose for Sunday.

Here's Artur and wife Rita after a training session at CrossFit Mondego, their local box back in Portugal.



Friday 20th November 2015

Bring a Friend Taster Session

We will be holding our next 'Bring a Friend' Taster Session at The Forge on Saturday 21st November 2015 at 11am. The class will run as our usual Saturday morning CrossFit session and will be structured so that anyone who is healthy and free from injury can participate and get a good workout. As ever, we'll take everyone through the warm up and movements and make sure it's scaled appropriately before the WOD starts.


If you want to bring a friend along to train alongside you and give CrossFit a try they can register to join you for the free class here. It's a great feeling knowing you helped a friend embark on a new fitness regime that has the potential to significantly improve their quality of life. Plus it gives you an extra person to WOD with and chat CrossFit to!


Today's Training

Sumo Deadlift 4 x 3

Aim to work at around 90% of your 3RM Deadlift (heavier than 23rd October 2015)

Rest 3 minutes between sets


Every minute on the minute for 15 minutes:

1) Max Power Clean + Push Jerk in 30 seconds
2) 30 seconds Perfect Press ups
3) 30 seconds V-sits


For Clean and Jerks, work at around 60% 1RM and aim to cycle 'touch and go' reps with quality form. No dumping the bar. Resting the bar on the floor is permitted.

Note total number of Clean and Jerks across all 5 rounds.



Congratulations to Kelly Lynes on her 2nd place podium finish alongside Tom Harrison at the Fittest In The Force competition last weekend.



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