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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Friday 15th December 2017

Opening Hours This Weekend

Please note the following changes to our Opening Hours this weekend as we celebrate our CrossFit Leeds Christmas Party:



9-10am Row WOD

10-11am CrossFit

The gym will be closed from 11am onwards.



The gym will be closed on Sunday 17th December.


Today's Training


Every minute on the minute for 10 minutes

3 Speed Deadlifts @ 60-70% 1RM

Focus on accelerating the bar from the floor as fast as possible on each rep while maintaining good position and bar path. Keep the eccentric movement steady and controlled.


12 Days of Christmas Day 5 - Nasty Girls vs DG

A victory for the Muscle Ups...and another 150 air squats!


"Nasty Girls"

3 rounds for time:

50 Squats

7 Muscle Ups

10 Hang Power Cleans 60/40kg


Scale Muscle Ups to Burpee CTB Pull Ups -> Burpee Pull Ups -> Burpee Jumping Pull Ups

Time Cap = 12 minutes

Compare to 3rd July 2015


Barbell Club at 6pm

High Hang Snatch x 3 @ 70-80%

Tempo Overhead Squat

5 x 3 @ 60-70%, 31X1 Tempo


Tempo Training and notation explained

Strength Training at 7pm

Dynamic Upper Push/Pull

3 Strict Press @ 65% 1RM

Take bar from the floor


Superset x 4
5 Wall Ball for max Height

5-10 Press Ups (add weight plates to lower back as required)


For the Wall Ball, use your standard WOD weight med ball, perform a full squat then accelerate up to generate maximal power and throw the ball as high as possible. Catch ball on the way down then reset before next rep. Don't try to link reps and don't allow the ball to drop to the floor from max height.


1) 8-12 JM Press

2) 8-12 DB Flyes

3) 8-12 Reverse Flyes


Endurance Training at 8pm

Part A - Max distance in 3 minutes:
Row/Ski/Assault Bike

Rest 6 minutes

Part B - Every 5 minutes x 5:
Row/Ski/Assault Bike your total distance from Part A!

Thursday 14th December 2017

Opening Hours This Weekend

Please note the following changes to our Opening Hours this weekend as we celebrate our CrossFit Leeds Christmas Party:



9-10am Row WOD

10-11am CrossFit

The gym will be closed from 11am onwards.



The gym will be closed on Sunday 17th December.


Today's Training


Every 45 seconds  x 16 (12 minutes):

1) 1 Turkish Get Up, Right arm

2) 1 Turkish Get Up, Left arm


12 Days of Christmas Day 4 - Jerry vs CrossFit Leeds Sprint Triathlon

Our closest vote so far with the CF Leeds Sprint Triathlon just edging out Hero WOD Jerry...the overall consensus being, there's less running in the triathlon!


"CrossFit Leeds Sprint Triathlon"
Assault Bike 3.2km /Ski 1200m
Run 1 mile
Row 1 mile


Compare to 15th December 2016


Gymnastics at 7pm

Ring Muscle Ups


Full Body Gymnastics Conditioning


Barbell Club at 8pm

Coached catch up session.

Catch up on any of this week's sessions or train your choice of weightlifting exercise with access to coaching.



Wednesday 13th December 2017

Today's Training


Every Minute on the minute for 10 minutes:

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

Aim to start at around 65% 1RM and increase the weight as you work through.


12 Days of Christmas Day 3 - Jack vs DT

The first time DT has ever lost in our 12 Days of Christmas vote! A 50 - 30 victory sees Jack continue to be the most popular name at the gym and brings us a rerun of a WOD last programmed 2 years and 1 day ago!


"Partner Jack"
In pairs and alternating exercises complete AMRAP in 20 minutes:
10 Shoulder to Overhead 50/35kg
10 Box Jumps 24/20"
10 KB Swings 24/16kg


Compare to 12th December 2015


Barbell Club at 6pm

Drop to Split + Press from Split
5x3 - Heavier than last week

Halt Jerk x3 @ 60-70%
Pause for 3 seconds in the bottom of the dip and in the catch for Halt Jerks

Strength Training at 7pm

A) 15 mins to build to a 3RM Squat for the day (any variation - Back, Front, Safety Bar, Box Squat)

then work through:

3 x 5 @ 80% of above

B) Superset x 4:
10 Barbell Good Mornings
10 Dumbbell Lunges (hold dumbbells by side)

C) Finisher
50 Russian KB Swings (Complete in 3-5 sets with no more than 10 seconds rest between sets)

Endurance Training at 8pm

"12 Days of Fitness"

1 10 Calorie Row, Ski, Bike

2 Rope Climbs

3 DB Thrusters

4 Burpees

5 Box Jumps

6 60 Double Unders

7 Toes to Bar

8 KB Swings

9 Wall Balls

10 DB Snatches

11 Shuttle Sprints

12 Devil's Press



Tuesday 12th December 2017

Christmas Party

If you haven't booked your seat on the Christmas Party Bus yet, we need to confirm numbers by Wednesday. Last few seats remaining and can be booked here.


This year's CrossFit Leeds Christmas Party will see the return of our Magical Mystery Tour of Yorkshire's finest drinking establishments culminating with a members party at Arc in Headingley.


Date: Saturday 16th December 2017

Start: 12.30pm at Banyan Roundhay ( Mystery Tour Bus will be departing from Banyan at 13.30pm.

Finish: Party at Arc in Headingley from 8pm going into the night/morning.

Cost: £15, includes Bus to all venues, Food and After Party.
Tickets are limited to 80 to fill our Double Decker Bus and can be purchased here


Our excellent Member discounts will apply on all food and drinks throughout the day so make sure you have your CrossFit Leeds Membership Card. If you haven't got one, ask a coach next time you're in.


Today's Training


12 Days of Christmas Day 2 - Barbara vs Adrian


A victory for Barbara. This classic and original benchmark WOD is a great test of body weight strength and endurance.


The goal is to use the same movements for all 5 rounds, maintain form and range of motion throughout, and finish within the time cap.


As well as the usual scaling options on movements, scaling the volume to 5 rounds of 10/20/30/40 reps will be appropriate for some and provide a more beneficial training stimulus for this workout.



5 rounds for time:

20 Pull Ups

30 Press Ups

40 Sit Ups

50 Squats

Rest 3 minutes between rounds


Time Cap = 42 minutes (this includes the 12 minutes of prescribed rest)

Compare to 11th August 2012


Barbell Club at 8pm

20 minutes
Segment Snatch x 3 @ 70-80%

Snatch Pull to Knee

5x5 @ 80-90%


Gymnastics at 8pm

Handstand Press Ups


Full Body Gymnastics Conditioning


Pat Barber does Barbara, 2010


Monday 11th December 2017

Today's Training


12 Days of Christmas

Today sees the start of our annual 12 Days 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. Today's session will be a great opportunity to set yourself some strength benchmarks to work off and improve on throughout 2018.


For the next 11 Days (Monday-Saturday), I will be posting two options on the members Facebook group. You can have your say on which WOD you would like to see in the next day's class by voting 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.


"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 lifting weights, 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 5th December 2016

Barbell Club at 6pm

20 minutes
Segment Clean x 3 @ 70-80%

Clean Pull to Knee

5x5 @ 80-90%


Strength Training at 7pm

Max Effort Upper Push

A) 12 minutes to build to 3RM Floor Press

1 second pause at the bottom of each rep with upper arms in contact with floor.

B) Superset x 4:
5-10 KB Push Press
10 Barbell Bent Over Row

C) EMOM9 (3 rounds)
1) 30 secs Strict Handstand Press Ups/Press Ups
2) 30 secs Aleknas

3) Rest


Endurance Training at 8pm

"Endurance Total"

90 seconds max Burpees
Rest 3 minutes
90 seconds max Double Unders
Rest 3 minutes
90 seconds max Assault Bike/Ski (Calories)
Rest 3 minutes
90 seconds max KB Clean and Jerk
Rest 3 minutes
90 seconds max Row (Calories)
Rest 6 minutes
For time:
Complete the number of reps of each exercise from above in order!


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