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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Wednesday 23rd August 2017

Bank Holiday

Please note we will be open the following times on Bank Holiday Monday 28th August:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Bank Holiday Met Con

 

Today's Training

Every 90 seconds x 6

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

Start around 60% 1RM and aim to increase the weight across sets.

 

Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:

7 Hang Power Cleans 70/50kg

15 Wall Balls 20/14lb, 10/9'

 

Endurance Training @ 8pm

Partner WOD

5 rounds each, alternating of:

Row 250m

10 Double KB Thrusters

Run 200m

10 Down Ups

 

 

Tuesday 22nd August 2017

Bank Holiday

Please note we will be open the following times on Bank Holiday Monday 28th August:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Bank Holiday Met Con

 

Today's Training

Skill - Pull Ups

Movement preparation and technique to develop a strong Kipping Pull Up

- Hollow and Arch Holds

- Chin Over Bar Holds

- Hollow to Arch Kip Swings

 

Then work through 4 sets of one the following options dependent on strength and technique:

- 3 Assisted Strict Pull Ups

- 3 Consecutive Kipping Pull Ups with 3 second Chin Over Bar Hold on every rep

- 5-10 Kipping Pull Ups

- 5-10 Chest to Bar Pull Ups

 

5 rounds for max calories:

2 minutes on/2 minutes off

20 Press Ups

Max Calorie Row/Ski/Assault Bike

 

Competition Training

"Mission: Impossible?"

For time:

Stage 1) Row 600/530m

Stage 2) 30 Handstand Press ups

Stage 3) 15 Squat Snatches 60/40kg

Stage 4) Assault Bike 1.5/1.2km

Stage 5) 15 Ring Muscle Ups

Stage 6) 2 Rounds of DT 60/40kg (1 round DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead)

Stage 7) 150 Double Unders

Stage 8) 50 Wall Ball 20/14lb, 10/9'

Stage 9) Run 400m

Stage 10) 20 Burpee Box Jumps 24/20"

 

- You have 2 minutes to complete each stage

- Start new stage every 2 minutes.

- If you fail to complete a stage in 2 minutes, rest 2 minutes before starting the next stage

- A Winning Mission is sub 20 minutes!

- A Completed Mission is sub 26 minutes

- An unsuccessful Mission is 26+ minutes or deliberately not attempting to fully complete a Stage.

 

 

Monday 21st August 2017

Please note we will be open the following times on Bank Holiday Monday 28th August:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Bank Holiday Met Con

 

Today's Training

Pause Back Squat 5 x 2

Work across at around 80-85% 5RM

Pause 3 seconds in bottom position

Rest 2 minutes between sets

 

Max reps in 7 minutes:
DB Rack Lunges 2 x 20/15kg
Each time you break complete 5 burpees + 10 Sit Ups

 

A break is any time the dumbbells move away from the rack position.

Score is total number of Lunges

 

Endurance Training @ 8pm

2 rounds:

Run 800m

Rest 3 mins

Run 600m

Rest 2 mins

Run 400m

Rest 1 min

Run 200m

 

Rest 5 minutes between rounds

Hit each run at 90-95% effort.

 

 

Saturday 19th August 2017

Today's Training

Saturday Sickener!

0 minutes:

Run/Row/Ski 1 mile or Assault Bike 4km


On 12 mins:

5 minute AMRAP
9 Burpees
9 Pull Ups


On 20 minutes:
For time:
20 Ground to Overhead 45/35kg

Run/Row/Ski 400m or Assault Bike 1km
20 Front Rack Lunges 45/35kg
Run/Row/Ski 400m or Assault Bike 1km

20 Deadlifts 45/35kg

Run/Row/Ski 400m or Assault Bike 1km

 

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

 

Friday 18th August 2017

Today's Training

Front Squat 4 x 10

Work across at around 70% 5RM

Rest 2 minutes

 

7 rounds for time:

5 Power Cleans @ 75% 1RM

50 Double Unders

 

Time Cap = 14 minutes

This is a variation on last Friday's Every minute on the minute WOD.

If you did last Friday's WOD, use the same load for the Cleans and same reps/scale  for the Double Unders as you used last week.

 

Endurance Training @ 8pm

Partner WOD

In pairs with one person working at once complete 100-75-50-25 reps of:

Russian Swings

Down Ups

Assault Bike Calories

 

 

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