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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Thursday 30th May 2019

Today's Training


Movement Development - Pistol Squats

Coaching will focus on the strength, mobility and balance to develop solid Pistol Squats and how to appropriately adapt the movement based on any limitations.


30 minute AMRAP:
20/15 Calorie Row, Ski or Bike
10 Press Ups
10 KB Swings
10 Pistol Squats
10 Leg Lifts over Kettlebell


- No scores or prescriptions on this WOD.


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) Bar Muscle Ups (Main Coaching Focus)

2) 10 V-Sits + 10 Sit Ups + 10 second Hollow Hold

3) Handstand Press Ups

4) Box Jumps



Wednesday 29th May 2019

Today's Training


In teams of 3 with only one person working at once complete:
150/120 Calorie Row, Ski or Bike
100 Thrusters 40/30kg
150/120 Calorie Row, Ski or Bike
100 Thrusters 40/30kg
150/120 Calorie Row, Ski or Bike


Time Cap = 30 minutes

Barbell Club at 6pm

Pull + Snatch x2 @75-85%


Pull + Clean + Jerk x1 @75-85%

Strength Training at 7pm

3 sets:
Back Squat x 5
Double KB Bent Over Row x 5
Rest 60-90 seconds between exercises


3 sets:
Single Arm DB Press x 10 each arm
Russian Swing x 10
Rest 60-90 seconds between exercises


5 minutes of Banded Press Downs
Every break perform 20 Sit Ups


Endurance Training at 8pm

Testing consistency and race pacing

0-10 mins:
800m time trial

10-30 mins:
EMOM 20:
1) 200m
2) Rest

30- 32 mins:

32 mins:
800m @ 100% effort

Tuesday 28th May 2019

Today's Training

Gymnastics Skill - Rope Climbs

Coaching will be on the technique, strength and progressions to develop different variations of quality Rope Climbs.


Alternatively for gymnastic strength development you can work through the following:


Every 2 minutes x 5 (20 minutes):
1) 1 set Rope Climbs (any variation)
2) 1 set Handstand variation (Holds/Walks/Press Ups)

12 minute AMRAP:
30 Single Arm DB OH Lunge 30/22.5kg (15 each arm)
20 Tuck Ups
10 Chest to Bar Pull Ups


Barbell Club at 8pm

Sots Press 3x5 - Light/Moderate


Power Jerk x3 @55-70%
*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 27th May 2019

Bank Holiday Opening Hours

Please note we will be open the following times today for Bank Holiday Monday:

10-11am Team WOD

11-1pm Open Gym

4-6pm Open Gym

6-7pm Bank Holiday Met Con


Today's Training

CrossFit @ 10am

Bank Holiday Team WOD


In teams of 2 or 3 complete the following in 30 minutes:

400m Sandbag Run (all together)

60 KB Swings

60/40 Calorie Row, Ski or Assault Bike

50 Synchro Sit Ups

400m Sandbag Run (all together)

40 DB Thrusters

60/40 Calorie Row, Ski or Assault Bike

30 Synchro Burpees

400m Sandbag Run (all together)

20 Burpee Muscle Ups/Burpee Pull Ups/Burpee Jumping Pull Ups

In remaining time, Max Calorie Row, Ski or Assault Bike



Bank Holiday Met Con @ 6pm



Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym.


Barbell Club

Deadlift + Snatch x2 @50-65%


Snatch Deadlift w/Eccentric 5x3 @70-85%


Strength Training

Back Squat 5 x 10
Rest 3 minutes between sets
Work around 65-70% 1RM


Every 90 seconds x 4:
1) 8 Landmine Press
2) 60 seconds Heavy Carry
3) Rest


Saturday 25th May 2019

Please note we will be open the following times on Bank Holiday Monday 27th May:

10-11am Team WOD

11-1pm Open Gym

4-6pm Open Gym

6-7pm Team WOD


Today's Training

RoWoD at 9am

Row, Ski or Bike


6 rounds:
3 minutes On/2 minutes Off


CrossFit at 10 and 11am

Saturday Sickener


Partner WOD

Working You Go, I Go, complete 1 round for time:

Run 400m
20 DB Push Press 2 x 20/15kg
20 Sit Ups
20 Box Jumps 24/20"
20 Pull Ups
Run 400m
20 Toes to Bar
20 Burpees
20 V-sits
20 DB Box Step Overs 2 x 20/15kg, 24/20"
Run 400m


Time Cap = 35 minutes



Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

5 rounds for time:
25 DB squats
20 DB hang power clean and jerks
15 toes to bar
10 burpees over the DB
500m row/ski

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 Deadlift + Halt Snatch x1 @70-80%


Halt Deadlift + Halt Clean + Halt Jerk x1 @70-80%


Clean Deadlift w/Eccentric 5x3 @65-75%



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