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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Saturday 20th May 2017

Today's Training

Saturday Sickener!

5 rounds, each for time:

10 Front Squats @ 60% 1RM

Row 300/250m or Assault Bike 0.5/0.4 miles


Start a new round every 6 minutes.

Each round should be done at 95-100 per cent effort.

Bar is taken from the floor.

Front Squats should be a challenging weight that can be completed unbroken for all 5 rounds.

Note time for each round.

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



Friday 19th May 2017

Today's Training

Power Clean - 20 minutes to build up to a 1RM

Reps can be from the floor or hang.


Compare to 29th July 2016 (or 9th December to compare to 1RM from Hang)



For time:

30 Clean and Jerks 60/40kg


Don't go beyond 75% of your 1RM Power Clean + Jerk for this workout.

All reps should start from the floor. This can be a clean from the floor or a deadlift and then clean from hang.

Time Cap = 8 minutes


Compare to 16th December 2016


Endurance Training @ 8pm

On 0 minutes

Row 1000m @ 100%


On 8 minutes

Row 750m @ 4 seconds faster than 1k pace


On 12 minutes

Row 500m @ 1k pace


On 15 minutes

Row 250m @ 4 seconds faster than 1k pace


On 17 minutes

Row 250m @ 4 seconds faster than 1k pace


On 19 minutes

Row 250m @ 100%



Thursday 11th May 2017

Today's Training

Every minute on the minute for 15 minutes:

Minute 1) 30 seconds Toes to Bar

Minute 2) 30 seconds Handstand Press Ups/Press Ups

Minute 3) 30 seconds Double Unders


7 rounds for time:
5 Renegade Rows 2 x 20/15kg
Run 150m
Rest 30 seconds


1 Renegade Row = Press Up + Row Left + Row Right (maintain straight body line throughout!)


Gymnastics @ 8pm




Wednesday 16th May 2017

Today's Training

4 sets:

Shoulder Press x 5 (Take Bar from the floor. Work across at around 75-80% 1RM)

Rest 1 minute

Strict Pull Ups x 3-5 reps (Weighted, Bodyweight, Assisted, Ring Rows)

Rest 1 minute


Partner WOD
10 minutes for Max Reps:
Partner A) Row, Ski or Bike 15/12 Calories
Partner B) Double Kettlebell Clean and Jerk 2 x 24/16kg


Partner A Rows, Skis or Bikes while Partner B completes KB Clean and Jerk. Once Partner A has completed their 15/12 Calories, Partners switch exercises. Continue for 10 minutes.

Score is Total Calories + Total KB Clean and Jerk accumulated by both partners in 10 minutes.


Endurance Training @ 8pm

"Black Jack"

For time

20 KB Swings + 1 Burpee

19 KB Swings + 2 Burpees

18 KB Swings + 3 Burpees

...continue this pattern through to...

3 KB Swings + 18 Burpees

2 KB Swings + 19 Burpees

1 KB Swing + 20 Burpees


Each round consists of 21 reps

Prescribed KB load is 24/16kg

Time Cap = 40 minutes


Compare to 28th April 2016



Tuesday 16th May 2017

Today's Training

Skill - Kipping Pull Ups

Movement preparation and technique to develop a strong Kipping Pull Up/Chest to Bar/Bar Muscle Up


Every minute on the minute for 15 minutes:

Minute 1) 8-12 Russian Swings

Minute 2) 8-12 DB Step Ups

Minute 3) 30 seconds Max KB Squats (Use same weight as you use for Swings! Compare to 18th April 2017)


The goal is to go heavy and be able to use the same weight across all 5 rounds while maintaining form and full range of movement.


Competition Training @ 8pm

On 0 minutes: 2017 CrossFit Games Regionals Event 6

For time:

30/25 Calorie Assault Bike

20 Burpee Box Jump Overs 30/24"

10 DBall Ground to Shoulder 75/50kg


Time Cap = 8 minutes


On 12 minutes: Sale Sharks Row

6 rounds for max distance:

30 seconds row

30 seconds rest



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