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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Tuesday 25th July 2017

Today's Training

Skill - Gymnastic Rings

Coaching will focus on developing stability and strength in the support position on gymnastics rings.

In and Out Drills

Ring Support Holds

Leg Raises



5 rounds for max reps
3 minutes on/1 minute off:
Run 400m
in remaining time complete...
Rounds 1, 3 and 5) Max SA DB OH Lunge 20/15kg
Rounds 2 and 4) Max Burpees


Competition Training

On 0 minutes

7-5-3-1 reps for time:

Power Cleans 85/55kg

Muscle Ups


Time Cap = 8 minutes


On 10 minutes

5 rounds for time:

3 Shoulder to Overhead 85/55kg

10 Box Jumps 30/24"


Time Cap = 6 minutes


On 18 minutes

7 minute AMRAP:

10/8 Calorie Row

10 Burpees



Monday 24th July 2017

Today's Training

Back Squat 4 x 10

Work across at 75-80% 5RM

Rest 2 minutes


5 rounds for time:
20 Russian Swings 32/24kg
20/15 Calorie Row/Ski/Bike


Endurance Training @ 8pm

For max Calories:

Row/Assault Bike/Ski 40 seconds on/20 seconds off x 4


Rest 1 minute


Row/Assault Bike/Ski 30 seconds on/30 seconds off x 5


Rest 1 minute


Row/Assault Bike/Ski 20 seconds on/40 seconds off x 6


Rest 1 minute


Row/Assault Bike/Ski 20 seconds on/10 seconds off x 8


Aim for consistent pace throughout.



Saturday 22nd July 2017

Today's Training

Saturday Sickener!

3 rounds for time:
Row/Ski 1km or Assault Bike 2km
30 Sit Ups
25 DB Push Press 2 x 20/15kg
20 Single Leg V-Sits
15 DB Hang Squat Cleans 2 x 20/15kg


Time Cap = 32 minutes


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


CrossFit Leeds School Sports Day, Saturday 5th August at Roundhay Park at 10am. All members welcome.



Friday 21st July 2017

Today's Training

Back Squat

20 reps @ 55% 5RM

15 reps @ 65% 5RM

10 reps @ 75% 5RM

5 reps @ 85% 5RM

Rest 2-3 minutes between sets


3 rounds for time:

21 Unbroken Double Unders

15 Burpees

9 Hang Power Cleans 70/50kg


Time Cap = 11 minutes


Endurance Training @ 8pm

10 rounds:

Row 60 seconds @ 90-95% effort

Rest 90 seconds


Rest 3 minutes


5 rounds:

Row 30 seconds @ 100% effort

Rest 30 seconds



Thursday 20th July 2017

Today's Training

Skill - Turkish Get Ups

Turkish Get Up demo


20 minute AMRAP:

Run 400m

18 KB Swings 24/16kg

15 Tuck Ups

12 KB Reverse Lunges 24/16kg

2 Wall Climbs


Gymnastics @ 8pm

Bar Skills

This months gymnastics will be focusing on bar skills! We've had a few requests for bar muscle ups so the three weeks will involve a range of skill and strength work that will build towards them. Participants for this session should be able to complete at least 3 strict Pull Ups.


If you're pull up strength is not quite there yet, there's no better place to start than our Level 1 pull up programme.



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