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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 7th June 2017

Today's Training

Push Press/Jerk 4 x 8

Work across at around 70% 3RM (we did a 3RM Push Press on 24th May 2017)

Take bar from the floor


Partner WOD

In 12 minutes complete 10 rounds (5 rounds each, alternating):

6 Shoulder to Overhead 60/40kg

9 Hang Power Cleans 60/40kg

12 Air Squats

In remaining time complete AMRAP...

Thrusters 60/40kg


Endurance Training @ 8pm

30 minute AMRAP:

5 Strict Pull Ups/Ring Rows

10 Box Jumps (Step Down)

15 Russian Swings

20 Tuck Ups

Run 200m


Aim to work through at a consistent pace.



Tuesday 6th June 2017

Today's Training

Skill - Kipping Pull Ups

Movement preparation and technique to develop a strong Kipping Pull Up/Chest to Bar/Bar Muscle Up


Every 2 minutes x 7

20/15 Calorie Row, Ski, Bike

In remaining time complete AMRAP of...

Burpee Box Jumps 24/20"


Score is total number of Burpee Box Jumps completed across all 5 rounds!


Competition Training

"2011 Regionals Final WOD"

For time:

20 Calorie Row

30 Burpee Plate Jumps

40 DB Ground to Overhead 2 x 20/15kg

50 Toes to Bar

60m Overhead Lunge Walk 20/15kg plate


Time Cap = 15 minutes



Monday 5th June 2017

Today's Training


5 reps @ 85% 5RM

10 reps @ 75% 5RM

15 reps @ 65% 5RM

20 reps @ 55% 5RM


Rest 3 minutes between sets


10 minute AMRAP:

12 Single Arm DB Overhead Lunge (L) 20/15kg

12 Single Arm DB Overhead Lunge (R) 20/15kg

12 Burpees


Endurance Training @ 8pm

For time:

Row 1000m

Rest 3 minutes

Row 750m

Rest 2 minutes

Row 500m

Rest 1 minute

Row 250m

Rest 1 minute

Row 500m

Rest 2 minutes

Row 750m

Rest 3 minutes

Row 1000m



Saturday 3rd June 2017

Today's Training

Saturday Sickener!

For time:


3 rounds:

Run 400m + 10 Toes to Bar + 10 Shoulder to Overhead 40/30kg


Rest 3 minutes


2 rounds of:

Run 400m + 15 Burpees + 15 Power Cleans 40/30kg


Rest 2 minutes


1 round of:

Run 400m + 20 Pull Ups + 20 Thrusters 40/30kg + Run 400m


No dumping the barbell during this WOD! Break the barbell sets up however you want but you must control the bar back to the floor.


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 2nd June 2017

Today's Training

Deadlift 4 x 10

Work across at around 75% 5RM

Rest 2-3 minutes


Every 90 seconds x 5

60 Double Unders

In remaining time complete AMRAP of...

Dumbbell ManMakers 2 x 15/10kg


1 ManMaker = Press Up + Row Right + Row Left + Clean + Squat + Push Press

Score is total number of ManMakers completed across all 5 rounds!


Endurance Training @ 8pm

30 minute Ascending Ladder

2-4-6-8-10-etc reps of:

Calorie Assault Bike

Calorie Ski

Sandbag Bear Complex (1 rep = Clean + Front Squat + STOH + Back Squat + STOH)



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