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The Forge

Unit 8 Kirkstall Ind. Park




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CrossFit Leeds

Unit 2 Education Road



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Tuesday 21st June 2016

Today's Training

Skill - Kipping Pull Ups

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


6 rounds for max reps:

In 3 minutes

Run/Ski 400m or Assault Bike 800m

then in remaining time AMRAP:

1) KB Swings 32/24kg

2) Chest to Bar Pull Ups

3) Toes to Kettlebells

4) Toes to Kettlebells

5) Chest to Bar Pull Ups

6) KB Swings 32/24kg


Rest 2 minutes between rounds




Monday 20th June 2016

Today's Training

Back Squat 4 x 6

Use 85 per cent of 5RM for all 4 working sets provided form can be maintained (same weight as 6th June 2016).

Rest 2-3 minutes between sets


21-15-9 reps for time:

Hang Squat Cleans 50/35kg

Handstand Press Ups


Handstand Press Ups can be strict or kipping.

The following scaling order should be used as appropriate -> HSPU -> HSPU to abmat -> Piked HSPU -> Press Ups

Time Cap = 10 minutes



Inspirational work from everyone who took part and completed the Marathon Row on Saturday.

Mark Price

Emma Kamillo-Price

Tudds, Nikki and Betty

Chris Russell

Jess, Annie and Jacqui

Izabela Oledzka

With no specific training and only making the decision 1 week before, this is a remarkable feat and brilliant show of fitness and mental fortitude. Well done Team.



Saturday 18th June 2016

"Saturday Sickener"


5 rounds for time:

Run 400m

30 Box Jumps 24/20"

30 Wall Ball 10/7kg, 10/9' target


Time Cap = 35 minutes


Compare to 15th August 2015


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


Good luck to all our athletes taking part in the Glacier Games and Pound For Pound competitions this weekend.


Happy birthday to Emma Hart and Rich Tunnington


Well done to all the athletes who competed in our first Lifting League fixture at The Forge on Thursday and a big thank you to Yousef for arranging the fixture.



Friday 17th June 2016

Today's Training

7 sets:

Power Clean + Hang Power Clean + Push Jerk

Start at around 65 per cent 1RM and aim to increase the load on each set.

Rest 60-90 seconds between sets


For time

10 - 8 - 6 - 4 - 2 reps of:

Clean and Jerk 70/45kg (or around 75 per cent of max load lifted above as a guide)

Perform 7 Toes to Bar and 7 Press Ups after each round.


Time Cap = 15 minutes



Good luck to Tudds who is taking on the Yorkshire Three Peaks Challenge today.


Happy birthday to Lizzy Scott


Push Ups Level 1 - Get Off Your Knees!

CrossFit Leeds' Push Up programme to get you your first full Push Up and Rx'ing Push Ups in WODs.



Thursday 16th June 2016

Today's Training

Skill - Rowing Technique

Efficient Rowing Technique, Sprint Starts and Transitions


Met Con

"CrossFit Leeds Open Test"

Every minute on the minute for 30 minutes:

1) Row 11/6 Calories

2) 11 Burpees

3) 11 KB Swings 24/16kg


Add 1 Calorie/rep to each exercise every round!


If you fail to make the required reps in a minute, take each exercise back to your starting number and keep it there for the remainder of the 30 minutes.


Score is the total number of minutes you complete before failing to get the required number of reps in a minute.


To complete this workout in full you must finish the required number of reps for 30 minutes. The last round will be Row 20/15 Cals, 20 Burpees, 20 KB Swings!!!


Compare to 17th December 2015



Happy birthday to Pete Shepherd




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