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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Thursday 8th August 2019

Please note, the Male and female showers are being refitted today and will be out of use all day. Apologies for any inconvenience.


Today's Training


Movement Development - DBalls

Coaching on various exercises with the DBalls - view video demo here
Heavy Dballs are tremendous tools for training strength and power throughout the entire body, allowing athletes to focus on traditional strength training exercises or chase strongman style power and performance. Heavy Deadballs present us with a sense of real world awkwardness. This forces athletes to grip, wrestle and grapple with them, whilst developing core strength and stability, from the ground up.

30 minute AMRAP:
Run 400m
9 Press Ups

6 Strict Pull Ups

3 Dball Cleans



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) Hollow to Arch Rolls

3) Handstand Press Ups

4) Box Jumps



Wednesday 7th August 2019

Today's Training


Back Squat - Build to a 5RM for the day


Partner WOD
In pairs, working 1 minute on/1 minute off, complete max total reps in 12 minutes:
15 KB Swings 32/24kg
In remaining time complete Max Burpee Box Jumps 24/20"


Score is total Burpee Box Jumps completed between you and your partner.


Barbell Club at 6pm

Hang Power Snatch x2 @60-70%


Hang Power Clean x2 @60-70%


Strength Training at 7pm

4 sets:
Shoulder Press x 8
Single Arm Landmine Row x 6 each arm
Rest 60-90 seconds between exercises


4 sets:
Tempo Bench Press x 5 @ 52X2
Rest 2 minutes


1) 30 seconds KB Z-Press
2) 30 seconds Landmine Rotations
3) 30 seconds Banded Seated Row


Endurance Training at 8pm

For time:
4 rounds each for time:
20/15 cal AB sprint
150m sprint
15 burpee box jumps



Tuesday 6th August 2019

Today's Training

Gymnastics Skill - Headstand and Handstand Holds

Coaching will be on the strength, position and balance for quality Headstands and Handstands.


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

Every 2 minutes x 5 (20 minutes):
1) 1 set Muscle Ups/Pull Ups
2) 1 set Handstand variation (Holds/Walks/Press Ups)


For time:
Run 400m
20 DB Hang Lunges 2 x 20/15kg
20 DB Push Press 2 x 20/15kg
Run 800m
20 DB Hang Lunges 2 x 20/15kg
20 DB Push Press 2 x 20/15kg
Run 400m


Time Cap = 16 minutes


Barbell Club at 8pm

Seated Plate Raises 3x10

OH Split Squats 3x8 each leg


Power Jerk + Squat Jerk x2 @55-65%

Gymnastics at 8pm

Handstand Press Ups
Our August gymnastics sessions will be focussed on developing the strength and positions to improve your Handstand Press Ups. These sessions are suitable for all abilities and experiences.

Monday 5th August 2019

Today's Training


Interval Weight Training (IWT)

Every 4 minutes x 3
6 Hang Power Cleans @ around 70% 1RM
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Every 5 minutes x 3
6 Front Squats @ around 70% 1RM
Run 400m @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Max Press Ups in 3 minutes

Barbell Club at 6pm

Depth Jump from low box 5x3


High Hang Snatch - Work up to heavy double


Barbell Hip Thrust 3x5 (2, 2, X) - Moderate/Heavy

Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Deadlift x 5 @ 70-75%


2) DB Rack Lunge x 8 each leg


3) 4-6 Heavy Dball Cleans

Endurance Training at 8pm

PARTNER WOD - Alternating rounds


10 rounds (5 each):
12/10 cal ski/row
10 DB surrenders

8 rounds (4 each):
12/10 cal AB/bike erg
10 pull ups/jumping pull ups

6 rounds (3 each):
150m run
10 burpees over the DB

4 rounds (2 each):
75 double unders
10 DB push press


Saturday 3rd August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


8 rounds:
3 minutes On/2 minutes Off

CrossFit at 10 and 11am

Saturday Sickener


For time
1 Round:
Run 800m
50 Wall Ball 20/14lb, 10/9'
25 Burpees

2 Rounds:
Run 400m
40 Sit Ups
20 KB Swings 28/20kg

3 Rounds:
Run 200m

30 KB Lunges 28/20kg
15 Ring Rows


Run 800m to finish


Time Cap = 32 minutes to set off on final 800m Run

If you haven't completed the Run/Lunge/Ring Row WOD at 32 minutes, set off and complete the 800m Run.


Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

Bodyweight EMOM

EMOM 30:
1) 20-30 squat jumps
2) 45 secs mountain climbers
3) 20-30 jumping lunges
4) 40 secs hollow hold
5) 12x10m shuttle sprints
6) 40 secs down ups

Sunday Sessions

10am CrossFit Leeds Sports Day

Our Annual CrossFit Leeds School Sports Day returns this Sunday 4th August, Meet 10am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park).


This is a free event for all CrossFit Leeds members and their families - partners, kids and dogs all welcome. We’ll be kicking things off from 10am on Soldiers Field at Roundhay Park.


Events to include:

Sack Race
Three-Legged Race
Egg and Spoon Race
100m Sprint
Wheelbarrow Race
The infamous Egg Throw
And many more!!!

10:30am Sunday Social

Coaches Choice!


11:30am Barbell Club

Bounding 4x20m

Jump Squats 4x3 - pause in landing - light or no weight

Snatch* x2 @65-75%

Clean + Jerk* x2 @65-75%

*Must pause in the catch for Snatch and Clean + Jerk



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