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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 4th November 2017

New Timetable Starts Today

Our new upgraded timetable will be starting from today. You can view the full timetable on the website here.


And a full list of class descriptions here


As well as our staple Saturday Sickener today at 10 and 11am, all members are very welcome to our additional Saturday Classes:

9am Row WOD

5pm Strength

6pm Endurance


Today's Training

Saturday Sickener!

Run 400m
20 Wall Ball 20/14lb, 10/9'
20 Power Cleans 50/35kg
20 Pull Ups
20 Shoulder to Overhead 50/35kg
20 Calorie Row/Ski/Assault Bike
20 Burpees
200m Sandbag Bear Hug Carry 30/22.5kg
Part A
Get as far as possible in 4 minutes

Rest 2 minutes

Part B

Get as far as possible in 8 minutes:

Rest 2 minutes

Part C

Complete the full workout for time:

Time Cap = 32 minutes (16 minutes to complete Part C)


Sunday Sessions

Please note, the Abbey Dash is on today so Kirkstall Road will be closed. On street parking is available on the streets off Kirkstall Road and pedestrian access is available across Kirkstall Road to the gym.


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 Leeds Barbell Club




Friday 3rd November 2017

Today's Training

Deadlift 4 x 8

Work across at around 75-80% 5RM

Rest 2-3 minutes between sets


For time:
Run 400m

20 Box Jumps 24/20"

20 DB Snatch 30/20kg

20 Wall Ball 20/14lb, 10/9'

Run 400m


Time Cap = 10 minutes


Endurance Training @ 8pm

"Row Faster"


Row 2km

(Increase pace by 5 seconds every 500m)

Rest 3 minutes


4 rounds:

Row 500m

Rest 90 seconds

(Increase pace by 5 seconds each round)


8 rounds:

Row 250m

Rest 45 seconds

(Increase pace by 2 seconds each round)



Thursday 2nd November 2017

Today's Training

Skill - Double Kettlebells

Coaching will focus on technique for the Double Kettlebell Clean and Push Press/Jerk


Part A - Every minute on the minute for 8 minutes:

6 Double KB Clean and Push Press/Jerk

Rest 3 minutes
Part B
8 minute AMRAP:
12 KB Swings
12 KB Rack Lunges
12 Sit Ups
Rest 3 minutes
Part C
5 rounds for time:
Row, Ski 250m or Assault Bike 0.6km
5 Muscle Ups/Burpee CTB/Burpee Pull Ups/Burpee Jumping Pull Up
Time Cap = 10 minutes

No prescription on movements/weights for this WOD.
Go as heavy as you think you can manage with good form and unbroken on Part A.
Choose options that allow you to move well and with minimal rest for Parts B and C (Single KB for Swings and Lunges on Part B).
Note rounds on Part 2 and time for Part 3.

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 joining CrossFit Leeds.



Wednesday 1st November 2017

Today's Training

Every 2 minutes for 12 minutes (6 sets):

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

Aim to work across at around 75% max Clean and Jerk


Partner WOD

In pairs with only one person working at once complete the following for time:


3 rounds:

20 Power Cleans 65/45kg (Touch and Go reps. Change working partner after any break in a set)

20 Burpee Bar Jumps


Straight into...


2 rounds:

20 Shoulder to Overhead 65/45kg (Change working partner after any break in a set)

20 Toes to Bar


Straight into...


1 round:

20 Thrusters 65/45kg (Change working partner after any break in a set)

20 Chest to Bar Pull Ups


Time Cap = 18 minutes


Endurance Training @ 8pm

"Team Triple Three"

In teams of 2 or 3 complete:

3km Row

300 Double Unders

3 mile Run


Split distances and reps up between your team however you choose but only one person working at a time.



Tuesday 31st October 2017

Today's Training

Every minute on the minute for 15 minutes:

Minute 1) 30 seconds Strict Pull Ups/Muscle Ups

Minute 2) 30 seconds Strict Handstand Press Ups/Press Ups

Minute 3) 30 seconds V-Sits/Tuck Ups/Sit Ups


3 rounds for time:

Row/Ski 400m or Assault Bike 1km

400m Sandbag Run 15/7.5kg


Time Cap = 14 minutes


Competition Training

"2012 CrossFit Games Chipper"

For time:
10 Overhead Squats 70/45kg
10 Box Jump Overs 24/20"
10 Thrusters 60/40kg
10 Power Cleans 90/55kg
10 Toes to Bar
10 Burpee Ring Muscle Ups
10 Toes to Bar
10 Power Cleans 90/55kg
10 Thrusters 60/40kg
10 Box Jump Overs 24/20"
10 Overhead Squats 70/45kg


Time Cap = 15 minutes

Compare to 18th April 2017


New Timetable

We're very pleased and excited to release our new Upgraded CrossFit Leeds Timetable to be starting from this Saturday 4th November 2017 (see below).


This will be the most comprehensive timetable we have ever offered and will provide all CrossFit members access to over 60 classes per week all included in your CrossFit Membership. On top of the 37 hours of CrossFit Classes per week we have added in extra speciality classes and will now include all Barbell Classes in your CrossFit Membership.


For a more detailed description of all of our different class types and what they can offer you, check out the Classes page on the website here




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