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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 8th March 2019

CrossFit Games Open 2019

Today's CrossFit Classes will see us take on Open WOD 19.3


It doesn't matter if you're officially registered for The Open or not, you can get in and have a crack at the workout. There are Rx, Scaled and Masters categories or you can adapt/scale the workout as necessary as you would in any other class. Every Friday throughout The Open our CrossFit Classes will run at their normal times. As part of each class your Coach will brief you on the workout and movement standards, take you through a warm up and make sure you're prepared and ready to get stuck in to your WOD.


We have taken the decision to cancel the Friday evening Open Gym, Barbell and Strength Classes from 5-8pm for the next 5 weeks to allow us to use the whole gym for the evening's Open workouts. With the unknown nature of the workouts and the large numbers we usually have for the Open this will allow everyone to get their workout in and provide a single focus to create the best possible atmosphere for everyone. Apologies to anyone this causes inconvenience to. Endurance will run as normal from 8-9pm and there will be Open Gym available 8-9pm too. We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.


Big Al will be hosting Mighty Mike live this morning at 8.30am so don't forget to tune in to our Facebook page to watch a live performance of this week's Open WOD and listen to our coaches analysis and tips.


We'd love to see as many people as possible at the box every Friday, whether it's to do the WOD or just to soak up the atmosphere, hang out with friends and support your fellow members.

Today's Training


Open WOD 19.3

Please see the CrossFit Games website for today's WOD


Please note there will be no Speciality Classes or Open Gym on this evening from 5-8pm.


Endurance and Open Gym will be available as normal 8-9pm.


We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.


Barbell Club

Split Jerk - 5x2 @80-90%


Jerk Dip 5x3 @90-105%


Strength Training

Max Effort Lower


A) Deadlift - Build to a 5RM
3 x 3 @ 90% of above


B) 4 sets:
Hip Thrust x 10
DB Rack Lunges x 6 each leg
Rest 60-90 seconds between exercises


1) Double KB Squat x 8
2) 30 seconds Heavy Dball Cleans (3-4 reps)
3) 30 seconds Glute Bridge Hold

Endurance Training at 8pm

Annie made a friend!

Double unders
Sit ups

Straight into...

Box jump overs
Toes to bar

Straight into...

D-ball over the shoulder
PVC pipe sit ups
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