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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 12th July 2018

Today's Training


Skill - DBalls

Coaching will work through technique, variations and reps with the DBalls. Watch demo video




20 minutes for Quality (AMQAP):

Run 200m
6 DB Burpee Box Step Overs
Rest 30 seconds

- No scores or prescriptions on movement difficulty for this WOD.
- Burpee Box Step Overs can be unweighted or loaded in Hang, Rack or Overhead (see video for variations)
- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 

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) Pull Overs

2) Warrior III Pose

3) Handstand Walks

4) Hollow - Arch Rolls

5) Rest


Wednesday 11th July 2018

Today's Training


Every minute on the minute for 15 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Handstand Press Ups
3) 20-30 seconds V-sits/Tuck Ups/Sit Ups

Partner WOD

In pairs and alternating exercises complete AMRAP in 15 minutes:
15/12 Calorie Row/Ski/Assault Bike
15 KB Swings 24/16kg
15 Box Jumps 24/20"


Barbell Club at 6pm

Squat Jerk x3 @50-60%

Power Jerk x2 @70-80%

Strength Training at 7pm

BB Lunge 5 x 5 each leg
Perform 5 reps all leading with one leg then 5 reps leading with the other.

Good Morning 4 x 8

1) 8-12 KB Squats (Single or Double KB)
2) 8-12 Single Leg DB Deadlift (R)
3) 8-12 Single Leg DB Deadlift (L)


Endurance Training at 8pm

20 mins running technique

8 sets:

200m sprint



Tuesday 10th July 2018

Today's Training

Skill Focus - Toes to Bar

Coaching will focus on movement and strength to develop Toes to Bar.


If you are competent with Toes to Bar, work through the following focussing on quality:

Every 2 minutes x 5 (4 rounds)

1) 1 set Toes to Bar
2) 1 set Handstand Variation (Hold/Press Ups/Walks)


5 rounds for max reps
3 minutes on/1 minute off:
Run 400m
in remaining time complete...
Round 1, 3 and 5) Max SA DB OH Lunge 30/20kg
Round 2 and 4) Max Burpees


Barbell Club at 8pm

High Hang Clean x3 @50-60%

Tempo Front Squat 5x5 @ 50-60%, 30X1 Tempo


Gymnastics at 8pm

Ring Muscle Ups and Pulling Strength


Full Body Gymnastics Conditioning



Monday 9th July 2018

Today's Training


Back Squat - 20 minutes to build to a 5RM


10 minute AMRAP:
10 Single Arm KB Clean and Jerk (R) 24/16kg
10 Single Arm KB Clean and Jerk (L) 24/16kg
15 Goblet Squats 28/20kg
20 Sit Ups

Barbell Club at 6pm

High Hang Snatch x3 @50-60%

Snatch-Grip RDL 5x5


Strength Training at 7pm

Bench Press - Build to a 5RM
then perform
3 x 3 @ 90% of 5RM (AMRAP on final set)

4 sets:
Single Arm Landmine Press (standing) x 8

1) 1 set Strict HSPU/Press Ups
2) 8-12 DB JM Press

Endurance Training at 8pm

Partner WOD
2 rounds:
Partner A 400m run

Partner B 400m Row
60 synchro air squats

Partner A 400m Row

Partner B 400m run
45 synchro down ups

Partner A 400m run

Partner B 400m Row
30 synchro pull ups/Jumping Pull Ups


Saturday 7th July 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
3 minutes On/1 minute Off x 3
Rest 2 minutes
2 minutes On/45 seconds Off x 3
Rest 2 minutes
1 minute On/30 seconds Off x 4
Rest 3 minutes
30 seconds On/15 seconds Off x 4

CrossFit at 10 and 11am

Saturday Sickener
5 rounds for time:
15 KB Swings 24/16kg
20 Box Jumps 24/20”
25 Wall Ball 20/14lb, 10/9'
Run 400m
Time Cap = 35 minutes

Strength Training at 5pm


Endurance Training at 6pm

30 min AMRAP:
30 box jump overs
15 toes to bar
30 Goblet squats
15 DB push press
300m row/run/ski

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

1 hour:
Work up to 1RM Total - Snatch + Clean & Jerk

Back Squat - Work up to heavy single



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