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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Tuesday 12th October 2010

KB_SwingsWork on midline strength and stabilisation

L-sits (hanging, ring support, floor)

GHD Sit ups

Front/Back Lever progressions

"Freddy's Revenge"


5 rounds for time:
85kg from shoulders to overhead anyhow, 5 reps
10 Burpees


CrossFit Journal subscribers can watch the video here

Monday 11th October 2010

Find your 3 rep max Clean


For Time:

Run 400m

21 - 15 - 9

KB Swings 24/16

Ring Push Ups


Run 400m 


Saturday 9th October 2010

DeadliftCarlos takes over the programming for Saturday morning.  Enjoy!


Buy In

2 rounds:

Run 400m

20 KB Swings 24/16kg

20 Double Unders

20 Overhead Lunge Walks 20kg


Deadlift Tekkers


In 20 minutes build up to a 5 rep max

Friday 8th October 2010



5 rounds, each for time


20 Pull ups

30 Press ups

40 Sit ups

50 Squats


Rest precisely 3 minutes between rounds.




Thursday 7th October 2010

Rest Day


Practice some skills, train your weaknesses, play some sport, improve your mobility, catch up on a WOD, educate yourself.


Here's a great article from our friends at Eat, Move, Improve on bodyweight training - thanks to David 'the Tank' Lane for the link.





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