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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Tuesday 13th June 2017

Today's Training

Skill - Rowing Technique

Efficient Rowing Technique and how to effectively adapt Pace and Stroke Rate dependent on the workout.


5 rounds for max reps

90 seconds per station:

Row (Calories)

Burpee Plate Jumps (20kg Plate)

Assault Bike or Ski-Erg (Calories)



Competition Training

Team WOD

In teams of 4 complete 3 full rounds each:

Individual team members filter into the workout once the team member in front of them has moved onto the next exercise.

Run 200m

20 Shoulder to Overhead 50/35kg

10 Burpee Pull Ups



Monday 12th June 2017

Today's Training

Back Squat

20 reps @ 55% 5RM

15 reps @ 65% 5RM

10 reps @ 75% 5RM

5 reps @ 85% 5RM

Rest 2-3 minutes between sets


10 minute AMRAP:

15 Russian Swings 32/24kg

12 Toes to Kettlebell

9 Press Ups


Endurance Training @ 8pm

4 rounds, each for time:

Row 500m

Run 400m

Ski 300m

Rest 3 minutes between rounds



Saturday 10th June 2017

Today's Training

Saturday Sickener!

3 rounds, each for time:
Row 1000m
20 DB Push Press 2 x 20/15kg
20 Toes to Bar
20 Burpees
20 KB Swings 24/16kg
Rest 3 minutes between rounds

Time Cap = 40 minutes


Sunday Sessions

There will be no Hill Sprints on this week due to the Leeds Triathlon at Roundhay Park.


Barbell Club and Sunday Social will be on as normal but please note the road closures in and around Leeds.

11am Leeds Barbell Club


11am Sunday Social



Friday 9th June 2017

Today's Training

Dumbbell Step Up 4 x 5 each leg

You can adapt difficulty of the exercise by increasing DB weight or box height (higher box = deeper starting position = increased ROM = increased difficulty)

Hold Dumbbells by your side and keep arms straight throughout.

Focus on driving through a full foot on your lead leg (heel stays down), maintaining upright torso, and fully locking out lead leg before your trailling leg touches the box.


5 Rounds for time:
Run 200m
5 Thrusters 60/40kg
10 Pull Ups


Compare to 22nd September 2010


Endurance Training @ 8pm

4 rounds for time:

Assault Bike 1 mile

Run 800m

Rest 3 minutes



Thursday 8th June 2017

Today's Training

Skill - Double Kettlebells

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


20 minute AMRAP:

6 Double KB Swings 2 x 20/12kg

10 Sit Ups

8 Double KB Clean and Jerk 2 x 20/12kg

10 Tuck Ups

10 Double KB Rack Lunges 2 x 20/12kg

10 Toes to Kettlebells


Gymnastics @ 8pm

 Gymnastic Ring Skills



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