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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Tuesday 21st May 2019

Today's Training

Movement Development - Wall Balls

Coaching will be on movement quality and efficiency for Wall Balls, including how to choose appropriate weight/height and how to approach sets based on the WOD.



5 rounds for time:
Run 400m
30 Box Jumps 24/20"
30 Wall Ball 20/14lb, 10/9'


Time Cap = 30 minutes


- Ideally we want you to complete this WOD within the 30 minute time cap.That is an average round time of 6 minutes or under.

- Use a Med Ball weight and target height where you're capable of doing the first 30 Wall Balls unbroken and with quality form.

- Use a Box height that allows you to move at a consistent pace and movement quality for the first 30 reps. This may mean going lower than normal.

- The run distance can be scaled back if required.

- Compare to 7th October 2017


Barbell Club at 8pm

Sots Press 3x5


Power Jerk x 3 @55-65%
*Pause for 3s in catch

Gymnastics at 8pm


Our May gymnastics sessions will be focussed on developing the strength, mobility and positions to learn and improve on your Handstand Holds and Walks. These sessions are open to all members and suitable for all abilities and experience.

Monday 20th May 2019

Today's Training


Interval Weight Training (IWT)

Interval Weight Training (IWT) was developed by Pat O’Shea in 1969 and has been made popular by Gym Jones. An IWT workout is an intense type of interval work utilising a combination of athletic lifts and free aerobic exercise.


The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance (and can also be great for torching some unwanted body fat!). This type of work utilises a greater percentage of the body’s muscle mass.

To get the most out of these kinds of workouts requires you to give a near maximal effort on each and every round. When you hop on the row, ski or bike be prepared to push yourself! These workouts are tough, but the rewards for your efforts are tremendous.




Every 5 minutes x 3
8 Hang Power Cleans @ around 65% 1RM
Row or Ski/Bike 90 seconds @ 90+% effort (Hard but not all out)


Rest 5 minutes


Every 5 minutes x 3
8 Shoulder Press @ around 65% 1RM
Row or Ski/Bike 90 seconds @ 90+% effort (Hard but not all out. Choose a different option to before)


Rest 5 minutes


5 minutes for quality:
Max Strict Pull Ups
Every break perform 30 second Front Leaning Rest


- 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 90 second effort.

- You should be getting around 2.5-3 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

Deadlift + Snatch x2 @50-60%


Snatch Deadlift w/Eccentric 5x3 @70-80%

Strength Training at 7pm

Full Body Strength Training


3 sets:
Double KB Squat x 5
Bent Over Row x 5

Rest 60-90 seconds between exercises


3 sets:
DB Chest Press x 10
Deadlift x 10

Rest 60-90 seconds between exercises


5 minutes of Press Ups
Every break perform 12 Single Leg V-Sits


Endurance Training at 8pm

Partner WOD

EMOM 40:
1) 150m-200m sandbag run (1 sandbag between you)
2) 30 partner wall balls
3) Max cal row/ski/bike
5) 150m-200m sandbag run (1 sandbag between you)
6) 15-20 synchro down ups
7) Max cal row/ski/bike

Saturday 18th May 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

2 minutes On/1 minute Off x 5

Rest 3 mins

1 minute On/1 minute Off x 5

Rest 3 mins

30 seconds On/1 minute Off x 5


CrossFit at 10 and 11am

Saturday Sickener


Partner WOD

In pairs complete 1 round for time:

Partner A: 25/20 Calorie Row, Ski or Bike

Partner B: 400m Run

20 Synchro KB Swings 32/24kg

A: 400m Run

B: 25/20 Calorie Row, Ski or Bike

20 Synchro Burpees

A: 25/20 Calorie Row, Ski or Bike

B: 400m Run

20 Synchro KB Squats 32/24kg

A: Run 400m

B: 25/20 Calorie Row, Ski or Bike

20 Muscle Ups or Burpee Pull Ups (Split between the pair however you choose)

A: 25/20 Calorie Row, Ski or Bike

B: 400m Run


Time Cap = 30 minutes

Partner A does their Calories, then Partner B does their Run, then both perform synchro Swings

Partner A does their Run, then Partner B does Calories, then both perform synchro Burpees,



Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

15 double KB deadlifts
12 double KB cleans
9 double KB squats
6 double KB STOH
10 toes to KB
100 double unders

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

Halt Snatch x1 @85% - Work up to longest possible pause at position 2


Halt Clean + Jerk x1 @85% - Work up to longest possible pause at position 2


Clean Pull
4x3 @85-100%



Friday 17th May 2019

Today's Training


Push/Split Jerk - Work up to a 3RM


- Bar can be taken from the floor or the rack

For time:

30 Box Jumps 24/20"
30 Sit Ups
30 DB Snatch 30/22.5kg
30 Pistol Squats
30 TTB
30 Box Step Ups 30/22.5kg, 24/20"


Time Cap = 12 minutes


Barbell Club at 6pm

Clean - Work up to heavy single


Front Squat 4x3 @80-90%


Strength Training at 7pm


A) Sumo Deadlift 5 x 5
Rest 2-3 minutes between sets


B) 3 sets:
Good Morning x 6
Double KB Rack Box Step Up x 6 each leg
Rest 60 seconds between exercises


C) EMOM9 (3 rounds)
1) 30 seconds Jump Squats (Empty Bar or no weight)
2) 30 seconds Banded Glute Bridge
3) 30 seconds Hanging Tuck/L Hold

Endurance Training at 8pm

Every 8 mins x 4 @ 100% effort:
1km Bike
400m run
15 burpees

Thursday 16th May 2019

Today's Training


Movement Development - Barbell Snatch

Mobility, technique and strength work to develop a solid Barbell Snatch.


Partner WOD
15 minute AMRAP:
5 Hang Squat Snatch
150m Run


- No scores or prescriptions on this WOD.
- Use a weight that allows you to maintain technique throughout the workout.
- For those experienced and competent with snatches, aim to work Touch N Go reps at around 60-65% 1RM Squat Snatch


Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

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

1) Ring Support Holds

2) Slow N Grow Pull Ups

3) Handstand Walks

4) Box Jumps



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