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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Wednesday 19th July 2017

Today's Training

Shoulder Press 4 x 5

Take bar from the floor

Rest 2 minutes between sets

 

Partner WOD

In pairs with only one person working at once complete the following for time:

150 Box Jump Overs 24/20"

125 Wall Ball 20/14lb, 10/9'

100 Deadlifts 80/kg

75 Toes to Bar

 

Time Cap = 20 minutes

 

Endurance Training @ 8pm

30 minute AMRAP:

40m Bear Crawl

30 Squats

30 Seconds Front Leaning Rest

30 Russian Swings

250m Ski

 

 

Tuesday 18th July 2017

Today's Training

Skill - Handstand Press Ups

Coaching will focus on strength development for Handstand Press Ups.

See video below for some of the progressions we will be working through.

 

For time:

3-6-9-12-15-18-21 Calorie Row/Ski/Bike

21-18-15-12-9-6-3 Burpees

 

E.g. 3 Calorie Row, 21 Burpees, 6 Calorie Row, 18 Burpees, 9 Calorie Row, etc...

Time Cap = 25 minutes

 

Competition Training

For time:

21 - 15 - 9 Thrusters 40/30kg

400m - 300m - 200m Run

 

Rest 3 minutes

 

21 - 15 - 9 Calorie Assault Bike

100 - 75 - 50 Double Unders

 

Rest 3 minutes

 

21 - 15 - 9 Calorie Ski

40 - 30 - 20m Sinlge Arm DB Overhead Lunge Walk 20/15kg

 

 

 

Monday 17th July 2017

Today's Training

Double KB Swing 6 x 10

Go heavy!

Rest 2 minutes between sets

 

In 15 minutes:

Run 1 mile

In remaining time complete AMRAP of 'Cindy'

5 Pull Ups

10 Press Ups

15 Squats


Endurance Training @ 8pm

Every 6 minutes x 5:
500m Row
400m Run
 
100% effort each round!
 
 

Saturday 15th July 2017

Please note the gym will be closed tomorrow as we are hosting One For The People at Leo's Rugby Club. Free admission for all CrossFit Leeds members if you want to come and support our competing athletes at any point throughout the day.

 

All members welcome to the after party kicking off at Arc, Headingley from 8pm.

 

Gym will be open as normal on Sunday.

 

One For The People 2017 WODs

WOD 1

For time:

Partner A Runs 1000m with 7.5kg Sandbag

Partner B Runs 1000m with 7.5kg Sandbag

 

Time Cap = 18 minutes

Score is time taken for both partners to complete their Sandbag Run

 

WOD 2

Max reps in 5 minutes:

Unbroken Hang Clean + Shoulder to Overhead 40/60kg (female/male)


Complete 10 Sandbag Front Squats (15/22.5kg) before the start of each set

 

Score is total number of Hang Clean + Shoulder to Overhead completed in 5 minutes

 

WOD 3

In your pairs and alternating rounds complete AMRAP in 10 minutes:

7 Bar Facing Burpees

7 Alternating Dumbbell Snatches 15/20kg

20m Single Arm Dumbbell Overhead Walking Lunge 15/20kg

7 Alternating Dumbbell Snatches 15/20kg

7 Bar Facing Burpees

 

Score is total number of reps completed in 10 minutes

 

WOD 4

For time:

100m Buddy Carry

10 Thrusters 40/60kg

100m Sandbag Sprint 22.5kg

10 Thrusters 40/60kg

100m Sprint

 

Time Cap = 7 minutes

 

Sunday Sessions

9am Hill Sprints

Meet 9am at Roundhay Park 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

 

 

Friday 14th July 2017

Please note the gym will be closed tomorrow as we are hosting One For The People at Leo's Rugby Club. Free admission for all CrossFit Leeds members if you want to come and support our competing athletes at any point throughout the day.

 

Gym will be open as normal on Sunday.

 

Today's Training

Kettlebell Complex

Double KB Swing + Double KB Clean + Rack Lunge Right Leg + Rack Lunge Left Leg

 

Perform 5 sets in total

Start with a comfortable load and perform 6 unbroken reps of the complex on set 1.

For each subsequent set aim to increase the weight of the KBs and reduce the reps by 1.

If you reach a KB weight that you can't go heavier than, stick with that weight and reps for the remaining sets.

 

9 minute AMRAP:

25 Wall Ball 20/14lb, 10/9'

15 Pull Ups

 

Endurance Training @ 8pm

4 rounds for time:

500m Ski

1km Assault Bike

500m Row

 

Rest 3 minutes between rounds

 

 

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