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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Monday 24th September 2018

Today's Training


Every 2 minutes x 3
1) Front Rack Lunge x 4
2) KB Swing x 10


"Steam Engine"

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


Compare to 4th June 2018


Barbell Club at 6pm

Clean - Work up to heavy single


Strength Training at 7pm

Push Press - Build to a 1RM
3 x 5 @ 75% (AMRAP on final set)

3 sets:
Landmine Press x 8-12
Strict Pull Up/Ring Row x 8-12
Press Ups x 8-12
Rest 2 mins

60 second Straight Arm (Weighted) Plank

Endurance Training at 8pm

Partner WOD

In pairs and alternating exercises complete 20 rounds:
150m row/ski
15 wall balls
15 KB swings



Saturday 22nd September 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
60 seconds On/30 seconds Off x 5
Rest 3 minutes
60 seconds On/60 seconds Off x 5
Rest 3 minutes
60 seconds On/120 seconds Off x 5


CrossFit at 10 and 11am

Saturday Sickener
Partner WOD
You Go, I Go - 30 minute AMRAP:
Run 150m
15 Burpees
15 Pull Ups
Sandbag Run 150m 22.5/15kg
15 Thrusters 30/20kg
15 Curls 30/20kg
Run 150m
15 KB Swings 24/16kg
15 KB Lunges 24/16kg
Sandbag Run 150m 22.5/15kg
15 Wall Ball 20/14lb, 10/9'

15 Med Ball Sit Ups 20/14lb


Compare to 21st April 2018

Strength Training at 5pm


Endurance Training at 6pm

400m run
60 secs plank hold
400m ski
60 secs farmer's hold
400m row
60 secs front rack KB hold

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

Pull + Snatch - Work up to heavy single

Pull +Clean + Jerk - Work up to heavy single

Clean Pull 5x3 @100-110%



Friday 21st September 2018


Every 90 seconds x 8
1 Power Clean + 1 Jerk

Work sets at 70-100% 1RM



For time:

Row 1000m

50 Thrusters 20/15kg

30 Pull Ups (Scale to Jumping Pull Ups)


Time Cap = 12 minutes

Compare to 18th December 2017


Barbell Club at 6pm

Snatch Pull 5x3 @100-105%

Snatch 5x2 @75-80%


Strength Training at 7pm

Deficit Deadlift 4 x 4

- Stand on a 20kg plate

- Pull each rep from a dead stop

- Work across at around 70-75% 1RM

3 sets:
Bent Over Row x 8-12
DBall Clean x 4-6
Pull Ups x 5-10
Rest 2 minutes

200m DBall/Sandbag Front Loaded Carry

Endurance Training at 8pm

8 rounds for time:
4 strict pull ups
8 strict ring dips/press ups
16 Calorie AB/row/ski
32 Russian Swings



Thursday 20th September 2018

Today's Training


Skills - Double Kettlebell Cleans, Jerks and Snatches

Every minute on the minute for 6 minutes:
6 KB Snatch/Clean and Jerk


Rest 3 minutes


Every 2 minutes x 6:

6 Swings + 6 Cleans + 6 Push Press/Jerk + 6 Rack Lunges


- No scores or prescriptions on movement difficulty for this WOD.
- KB Snatch/Clean and Jerk can be single or double arm. If single arm, alternate arms each round.
- Work through with quality form and full range of movement.
- The workout can be done at a relatively light load to gain experience with the movements and technique or you can use a heavier, more challenging load for a more difficult, intense workout.

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) Shoot Throughs

2) Plyo Jumps

3) Ring Press Ups/HSPUs

4) Slow N Grow Pull Ups

5) Front Leaning Rest

6) Rest



Wednesday 19th September 2018

Today's Training


Partner WOD

In pairs complete AMRAP in 30 minutes:
Run 150m each
20 Synchro SA DB Hang Clean and Jerk 20/15kg
20 DB Squats 2 x 20/15kg
Run 150m together
30 Calorie Row, Ski or Assault Bike
30 Synchro Single Arm DB OH Lunges 20/15kg


Barbell Club at 6pm

Split Jerk - Work up to heavy double

Split Jerk 5x1 @80-90% of above

Strength Training at 7pm

BB Reverse Lunge 5 x 3 each leg

3 sets:
Good Morning x 8-12
Weighted Sit Up x 8-12
KB Russian Swing x 8-12
Rest 2 minutes

100 Banded Hip Thrusts


Endurance Training at 8pm

EMOM 10:

1) 15/12 cal row

2) 15 burpees over the rower



50 double unders


EMOM 10:

1) 200m run

2) 20 KB swings



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