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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 17th November 2010

Individual Programming


5 rounds for time:

7 Deadlifts 100/70kg

20 Sit Ups


To Finish:

50 Burpees for time




Tuesday 16th November 2010

Inverted_BurpeesClean & Jerk 2-2-2-2-2


Tabata Intervals:

Box Jumps

Rest 1 minute

Press Ups

Rest 1 minute

Inverted Burpees

Rest 1 minute

Pull Ups


Tabata Intervals consist of 20 seconds of maximal effort training followed by 10 seconds of rest repeated for a total of 8 intervals. So each Tabata lasts a total of 4 minutes. In the above workout we will take the sum of the number of repititions performed in each interval and that will be your score for the workout.

Monday 15th November 2010

Individual Programming



3 rounds for time:

Run 400m

21 Swings 24/16kg

12 Pull Ups


Saturday 13th November 2010

Squat Clean 3-3-3-3-3-3


5 rounds for time:

8 Swings 32/24kg

12 Push Press 50/30kg

16 Hollow Rocks




CrossFit Leeds welcomes the CrossFit Central Manchester athletes for a Hero WOD

Friday 12th November 2010

FranSpend 30 minutes on warming up, mobilising and self myofascial release.




Thrusters 40/30kg

Pull Ups


The story of Fran (CrossFit Journal subscription required for video).

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