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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 4th July

Today's Training


Every minute on the minute for 40 minutes (8 rounds):
1) 20 DB Reverse Lunges
2) 20 Single Leg V-Sits
3) 20 Press Ups
4) 60 seconds Max Calorie Row, Ski or Bike
5) Rest

- No prescriptions on weights or DB position for the lunges. Aim to work with a load where you can maintain 20 unbroken quality reps for all 8 rounds. DB can be held in hang, rack, goblet or overhead position.

- For V-Sits and Press Ups choose a movement difficulty (and/or reduce rep number) that you can complete in the minute for all 8 rounds.

- Score is total Calories accumulated across all 8 rounds.

Gymnastics at 7pm

Gymnastics Coaching and Conditioning


Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Handstand to Forward Roll to Squat

2) Ring Muscle Ups

3) Box Jumps

4) Hanging L-Sit



Wednesday 3rd July

Today's Training


Every 2 minutes x 8:
1 Power Clean + 1 Hang Power Clean + 3 Shoulder to Overhead


- Aim to start at around 50% 1RM Clean & Jerk and increase weight across each quality set.

- This can also be done as 1 Power Snatch + 1 Hang Power Snatch + 3 Overhead Squats

Partner WOD
Working You Go, I Go, get as far up the ladder as possible in 15 minutes:
Wall Ball 20/14lb, 10/9'
Hang Power Clean 50/35kg

Partner A does 4 Wall Ball, Partner B does 4 Wall Ball, Partner A does 4 Cleans, Partner B does 4 Cleans, etc.

Barbell Club at 6pm

Snatch 5x1 @80-90%


Clean + Jerk 4x1 @80-90%

Strength Training at 7pm

Bench Press 5 x 10
Rest 2-3 minutes between sets
Work around 65% 1RM or heavier than 2 weeks ago


Every 90 seconds x 4:
1) 6 Bent Over Row
2) 7 KB Rack Lunges each leg
3) 30-45 Front Leaning Rest


Endurance Training at 8pm

Burpee DB box step overs*

*Every 5 mins perform:
200m run
10 wall balls
10 sit ups

Tuesday 2nd July 2019

Today's Training

Movement Development - Dumbbell Snatch

Coaching on DB Snatch and best technique for moving heavier dumbbells.

Build up to a heavy set of 5 reps each arm.


24 minute AMRAP:

Run 400m

10 Alternating DB Snatch

10 DB Goblet Squats

10 Toes to Bar


No prescription on weights.

Use a heavy and challenging DB weight provided technique, position and control can be maintained.

As a guide, use the heaviest weight you worked up to for a set of 5 in the first part of today's class or a little lighter.


Barbell Club at 8pm

Snatch Balance - Work up to heavy double


Jerk 3x3 @80-90%

Gymnastics at 8pm

Kipping/Butterfly Pull Ups and Bar Strength

Our July gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar, including kipping and butterfly pull up variations.

Monday 1st July 2019

Today's Training




Every 4 minutes x 3
8 Push Press @ around 65% 1RM
Row or Ski/Bike 60 seconds @ 90+% effort (Hard but not all out)


Rest 5 minutes


Every 4 minutes x 3
8 Deadlifts @ around 65% 1RM
Row or Ski/Bike 60 seconds @ 90+% effort (Hard but not all out. Choose a different option to before)


Rest 5 minutes


5 minutes for quality:
5 Strict Pull Ups
10 Press Ups
15 Air Squats


- You should be able to move through all sets of the 8 reps of Strength/Power exercises unbroken but without concern for how long your set takes.

- After the 8 reps move straight onto the Row, Ski or Bike and set off on your 60 second effort.

- You should be getting around 2-2.5 minutes of rest between each round.

- If you Row in the first part, use Ski or Bike in the second part. If you Ski/Bike in the first part, use Row in the second part.

- No scores for this workout, though it is worth noting your distances on the cardio machine to give yourself a target to try and beat in future weeks.


Barbell Club at 6pm

Snatch - Work up to heavy double


Snatch Pull 3x3 @95-105%

Strength Training at 7pm

3 sets:
Double KB Squat x 8
Bent Over Row x 8
Rest 60-90 seconds between exercises


4 sets:
DB Chest Press x 12
Deadlift x 12
Rest 60-90 seconds between exercises


5 minutes of Hammer Curls
Every break perform 20 Prone Knee to Elbow

Endurance Training at 8pm

Partner WOD


150 partner wall balls
Each break, perform synchro 30 sec plank

Then into:

3 rounds:
400m run
21 KB swings
12 pull ups

(Run together. Split other reps as you wish)

Then to finish:

100 cal row/ski/bike

Switch every 10 cals



Saturday 29th June 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


6 rounds:
3 minutes On/2 minutes Off


CrossFit at 10 and 11am

Today's workout is named after the beautiful arrival of the twin sons of our long standing members, Ordo and Willow.


Arthur Maurice Wilson and Robert Geoffrey Wilson were born on 27th June 2019 weighing in at 5lb 11oz and 6lb 3oz respectively. Both boys and mum are doing great.


Huge congratulations to Ordo and Willow who have been members with us for a combined duration of 8 years and, along with their first son Alfie, are an integral part of the community at CrossFit Leeds. Both Ordo and Willow show so many of the traits we look to promote at CrossFit Leeds - friendly, hard working, dedicated, respectful - and I know have been motivating and inspiring to many of our members over the years through their supportive nature, consistent training and amazing progress. It was only last Saturday that Ordo was at the gym putting an Assault Bike through it's paces during last week's RoWoD! What a legend :)


We're so happy to hear of the safe arrival of their twins and it is our pleasure to be able to name today's WOD after them.


"Arthur and Robert"


Partner WOD

In pairs and alternating exercises complete:

400m Run
400m Run
10 Burpee Box Jumps 24/20"
20 Burpee Box Jumps 24/20"
400m Run
400m Run
30 Overhead KB Lunges 28/20kg
30 Overhead KB Lunges 28/20kg
400m Run
400m Run
30 KB Swings 28/20kg
15 KB Swings 28/20kg
Run 800m together
Time Cap = 30 minutes
Arthur completes 400m Run then Robert completes 400m Run, Arthur does just 10 Burpee Box Jumps but Robert does 20 Burpee Box Jumps, etc.

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

5 rounds for time
5 double KB clean and jerks
10 double KB thrusters
150m run
20 KB swings
250m row/ski
30m seal walk
Rest 2 minutes between rounds

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

Coaches Choice!


11:30am Barbell Club

Block Snatch from 2 x3 @65-80%


Block Clean from 2 + Jerk x2 @65-80%


Clean Pull 5x3 @85-95%




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