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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 19th April 2018

Today's Training


15 minute AMRAP:
15 Handstand Press Ups/Press Ups
20 Sit Ups
25 Calorie Row

Rest 5 minutes

1) 1-2 Rope Climbs
2) 10-20 Pistol Squats
3) 150m Ski/Run or 0.4km Assault Bike
- No scores on prescriptions or movement difficulty for this WOD.
- HSPU can be strict, kipping, piked or Press Ups (see video).
- Rope Climbs can be any combination of Legless, Regular, Prone from floor (see video).
- Pistols can be any variation (see video)
- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 

Gymnastics at 7pm

Full Body Gymnastics Conditioning



Wednesday 18th April 2018

Today's Training


Every 90 seconds x 8

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 2 Shoulder to Overhead


Aim to build the weight up across sets or work across at a weight that allows development of technique and position.

Partner WOD

In pairs and alternating rounds complete AMRAP in 12 minutes:

5 Thrusters 60/40kg

Run 150m


Barbell Club at 6pm

Split Jerk x2 - Up to 80%

Jerk Dips 5x3 @85-95%

Strength Training at 7pm


A) Pause Squats 4 x 6
- Front or Back Squats

- 2 second pause in bottom position

- Aim to work across at around 70% 3RM

- Rest 2 minutes between sets

B) 3 sets:

Barbell Romanian Deadlift x 5-8 reps

Box Jump x 5-8 reps

1) Double KB Rack Lunge x 8 (R)
2) Double KB Rack Lunge x 8 (L)
3) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)


Endurance Training at 8pm

For time:
100 cal AB/row/ski
100 burpees
1 mile run



Tuesday 17th April 2018

Today's Training

Skill Focus - Double Unders

Coaching will focus on the skipping technique and progressive exercises to learn Double Unders.


If you are competent at Double Unders, work through the following focussing on quality:

Every 2 minutes x 5

1) 60 seconds Double Unders

2) 1-2 sets of Handstand Press Ups (any variation or progression)


10 minute AMRAP:

10 DB Push Press 2 x 20/15kg
10 Burpees
10 Toes to Bar

Barbell Club at 8pm

Hang Clean x2 - Up to 75%

Tempo Front Squat  5x3 @70-80% at 32X1 tempo


Gymnastics at 8pm

Handstand Holds and Walks


Full Body Gymnastics Conditioning



Monday 9th April 2018

Today's Training


4 sets:

Box Jump x 5

Rest 30 seconds

Squat x 5

Rest 2 minutes


Work across at around 85% 5RM



3 rounds for time:

Run 400m

21 KB Swings 24/16kg

12 Pull Ups


Compare to 9th October 2017

Barbell Club at 6pm

Hang Snatch x2 - Up to 75%

Snatch Pull 5x3 @80-95%


Strength Training at 7pm


A) Pull Ups 4 x 5

B) 3 sets:

Barbell Bent Over Row x 8-10 reps

Bench Press x 8-10 reps

1) 15-30 second Chin over Bar Hold
2) 20-30 second Seated DB Shoulder Press
3) 20-30 second Hollow Hold


Endurance Training at 8pm

"Partner Collin"
6 rounds for time - You go, I go:
200m sandbag carry
12 DB push press
12 Box jumps
(A does carry, B does carry, A does push press, B does Push Press, etc.)

Saturday 14th April 2018

Life Is Sweet @ CrossFit Leeds, 8.30-5pm

Please note there will be no sessions on today. Sunday sessions are on as normal.



Scores will be updated throughout the day and can be viewed here



8.30-9.00 - Athlete Registration

9.00 - Welcome + WOD Briefing


"The Weightlifter"

9.30 - Women Heats

10.15 - Men Heats


"The Engine"

11.15 - Women Heats 1-3

11.45 - Men Heats 1-5


"The Gymnast"

13.15 - Women Heats 1-2

13.45 - Men Heats 1-3


"The Power Athlete"

15.00 - Women Heats 1-2

15.30 - Men Heats 1-2


16.30 Presentations


"The After Party"

19.30 @ The Pit, Leeds City Centre



"The Weightlifter"

Every minute on the minute with increasing weights:

1 Clean + 1 Hang Clean + 1 Shoulder to Overhead

Females 25kg - 85kg

Males 40kg - 120kg


"The Engine"

For time:

Partner A Ski 400m while Partner B Assault Bike 1km

Partner A Assault Bike 1km while Partner B Ski 400m

Partner A+B Run 400m together


"The Gymnast"

Alternating rounds complete AMRAP in 12 minutes:

2 Bar Muscle Ups or 8 Pull Ups or 12 Ring Rows

10 Pistol Squats or 25 Air Squats

20 Double Unders or 40 Single Unders

6 Synchro Burpee Bar Jumps


"The Power Athlete"

For time:

Row 60/45 Calories

*Dumbbell Complex (with a pair of dumbbells: 4 Hang Cleans + 4 Rack Lunges + 4 Shoulder to Overhead)

Row 60/45 Calories


Time Cap = 12 minutes


*Female Pairs can choose from:

9 Complexes @ 2 x 17.5kg

12 Complexes @ 2 x 12.5kg

15 Complexes @ 2 x 7.5kg


*Male Pairs can choose from:

9 Complexes @ 2 x 25kg

12 Complexes @ 2 x 20kg

15 Complexes @ 2 x 12.5kg


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.


10:30am Sunday Social


11:30am Barbell Club

Pull +Power Snatch + Snatch x1 - Up to 85%

Pull + Power Clean + Clean + Jerk x1 - Up to 85%

20mins - Superset x5
Low Hang Clean Pull x3 @70-80%
Box Jumps x5


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