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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 5th June 2018

Today's Training

Monster Mash

Every minute on the minute for 10 minutes:
1) 200m Run
2) 12 Unbroken KB Swings 32/24kg
Rest 3 minutes
8 minute AMRAP:
15 DB Push Press 2 x 20/15kg
10 V-sits
1 Legless Rope Climb 12’
Rest 3 minutes
3 rounds for time:
20 Calorie Row/Ski/Assault Bike
20 DB Rack Lunges 2 x 20/15kg
Note time to complete the final part of the workout.
Compare to 23rd January 2018


Barbell Club at 8pm

Hang Snatch x3 - Up to 80%

Pull + Snatch x1 - Up to 85%


Gymnastics at 8pm

Ring Skills


Full Body Gymnastics Conditioning


Monday 4th June 2018

Today's Training


Back Squat 4 x 5

Aim to work across at 75% 1RM (or 75% + 2.5-5kg heavier than 21st May 2018)

Rest 2 minutes between sets


"Steam Engine"

2 rounds for max reps:
2 minutes on/1 minute off
Row (Calories)
Burpee Box Jump 24/20"


Compare to 12th February 2018


Barbell Club at 6pm

Hang Clean x3 - Up to 80%

Pull + Clean x1 - Up to 85%


Strength Training at 7pm


A) Landmine Chest Press 4 x 5

B) 3 sets:

KB Shoulder Press x 5-10

Landmine Single Arm Row (R) x 8-12 reps

Landmine Single Arm Row (L) x 8-12 reps

1) 30 seconds DB Curls
2) 30 seconds Press Ups
3) 30 seconds Landmine Rotations

Endurance Training at 8pm

In teams of 2 complete 10 rounds (5 each - alternating):
20 Burpees
150m Run
10 Heavy Russian Swings


Hit each round at 95-100% effort



Saturday 2nd June 2018

Today's Training

RoWoD at 9am

Row 5 - 4 - 3 - 2 - 1 minutes

Rest 2 minutes between intervals


Rest 5 minutes


6 rounds:

Row 30 seconds

Rest 15 seconds

CrossFit at 10 and 11am

Saturday Sickener
Partner WOD
In pairs and alternating exercises complete AMRAP in 25 minutes:
30 DB Deadlifts 2 x 20/15kg
20 DB Hang Squat Cleans 2 x 20/15kg
20/15 Calorie Row, Ski or Assault Bike
20 Burpees
20 DB Thrusters 2 x 20/15kg
20 Toes to Bar
20/15 Row, Ski or Assault Bike


Strength Training at 5pm


Endurance Training at 6pm

For time:
DB deadlifts
Press ups
Cal AB
D-ball squats

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


11:30am Barbell Club

Hang Snatch + Halt Snatch - Work up to heavy single

Hang Clean + Halt Clean + Jerk - Work up to heavy single

Pause Back Squat

5x3 (3s) @60-70%



Friday 1st June 2018


Bench Press 5 x 5

Aim to work across at 75-80% 1RM
Rest around 2 minutes between sets.

8 minute AMRAP:
8 KB Snatch/Clean and Jerk 28/20kg (R)
8 Burpees
8 KB Snatch/Clean and Jerk 28/20kg (L)
8 KB Squats 28/20kg


Barbell Club at 6pm

Hang Pull + Hang Snatch x2

Up to 75%

Snatch Balance

5x3 @65-75%


Strength Training at 7pm


A) Deadlift 5 x 2

- Aim to work across at around 85% 3RM

- Rest 2 minutes between sets

B) Good Morning 3 x 10


1) 8-12 Single Leg Deadlifts
2) 8-12 Single Leg Deadlifts

3) 30 seconds Heavy DBall/Sandbag Carry

Endurance Training at 8pm

For time:
50 box jumps
50 jumping pull ups
50 KB swings
50 walking lunges
50 knees to elbow
50 push press
50 back extensions
50 wall balls
50 burpees
50 double unders



Thursday 31st May 2018

Today's Training


Every minute on the minute for 40 minutes:

1) Run 150-200m
2) 8-12 HSPU/Press Ups
3) 8-12 Toes to Bar/V-Sits/Tuck Ups
4) Max Calorie Row/Ski/Assault Bike
5) Rest

- No prescription on movement difficulty on this WOD.

- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 


Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Rope Climbs

2) Ring Dips

3) Plyo Jumps

4) L-Sit

5) Headstand Leg Lowers/Holds

6) Rest



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