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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 5th December 2016

12 WODs of Christmas

Today sees the start of our annual 12 WODs of Christmas. Over the next 2 weeks we will be doing some classic CrossFit Benchmark WODs that will be chosen by our members. As is tradition we will be starting today with the CrossFit Total. It's been 12 months since we last did the CrossFit Total. We've done a lot of hugely productive strength work over the past year and seen members' lifts progress really well. Today's session will be a great opportunity to test how far you have come or, for the newer members, to set yourself some strength benchmarks to work off and improve on throughout 2017.


For the next 11 WODs, I will be posting two options on the members Facebook group. You can vote for which WOD you would like to see in the next day's class by commenting on the post. The WOD with the most votes by 9pm each day will be the chosen class workout for the next day! If you're on Facebook and not a member of the members group please let one of the coaches know so we can add you to the group and you can make your vote count.


Today's Training

"CrossFit Total"

Three attempts to find a 1 rep max in each of the following three movements:

Back Squat

Shoulder Press


Score is the sum of your maximum lift in each movement.


For those who are relatively new to CrossFit or weight lifting this does not need to be an absolute max. We are looking to set some strength benchmarks from which to work off going forward. As always, technical competency should always be the primary goal before increasing load.


Compare to 7th December 2015


Endurance Training @ 8pm

For max Calories on the Assault Bike or Ski Erg:

5 rounds of 60 seconds on/60 seconds off

Rest 1 minute

5 rounds of 45 seconds on/15 seconds off

Rest 1 minute

5 rounds of 30 seconds on/30 seconds off

Rest 1 minute

10 rounds of 10 seconds on/20 seconds off


Total Time = 28 minutes



Saturday 3rd December 2016

"Saturday Sickener"

2 rounds for time:


15 Clean and Jerk 50/35kg (No dumping the bar)

Rest 1 minute

20 Burpees

Rest 1 minute

30 Pull Ups

Rest 1 minute

400m Sandbag Run 15/7.5kg

Rest 1 minute


Men run with two loose 7.5kg sandbag inners. Ladies Run with one 7.5kg sandbag inner.


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 2nd November 2016

Today's Training

7 sets:

Squat Clean + Hang Squat Clean + Jerk


Start around 60% 1RM and aim to increase the weight across each set

Rest 2 minutes between sets


30-20-10 reps for time:
Wall Ball 20/14lb, 10/9'
Box Jumps 24/20"
Press Ups


Time Cap = 12 minutes


Endurance Training @ 8pm

3 minute max distance Row


Rest 3 minutes


2 rounds:

Row 3 minutes @ 22spm

Row 2 minutes @ 26spm

Row 1 minute @ 30+spm

Rest 3 minutes


Total Time = 21 minutes



Thursday 1st December 2017

Today's Training

Skill - Turkish Get Ups and Windmills

Turkish Get Up demo

Windmill demo


7 rounds for time:

7 Deadlifts 80/55kg

7 Burpee Bar Jumps

7 Toes to Bar

30 Double Unders


Time Cap = 16 minutes


Free Taster Session @ 8pm

Sign up for tonight's Free Taster session here or check out our Getting Started webpage for full info on our Taster Sessions and getting started at CrossFit Leeds.



Wednesday 30th November 2016

Today's Training

Push Press 5 x 2

Work across at 85%+ 1RM (from 7th September 2016)

Take bar from the floor or the rack

Rest 2 minutes between sets


Partner WOD

In pairs and alternating rounds complete AMRAP in 20 minutes:

5 Power Cleans 70/45kg

10 Press Ups

15 Sit Ups

Run 200m/Assault Bike 0.3miles


Endurance Training @ 8pm

For time:
200/150 Calorie Assault Bike/Ski
Every 3 minutes complete 5 Burpees + 8 KB Swings



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