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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 13th July 2017

Please note the gym will be closed this Saturday 15th July as we are hosting One For The People at Leo's Rugby Club.


Gym will be open as normal on Sunday.


Today's Training

Skill - Box Jumps

Technique and safety for Box Jumps in WODs and for maximal height reps.


Every minute on the minute for 18 minutes:

Minute 1) 30 seconds Alternating DB Snatch

Minute 2) 10-20 V-Sits/Tuck Ups/Sit Ups

Minute 3) 5-8 Box Jumps (You choose height. Work on jumps for height or speed of reps)


Note Dumbbell weight and total number of Snatches across all 6 rounds


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. The first session this week will look at body positions and creating a powerful kip which will transfer to loads of other movements.


There will be no minimum requirements for week 1 however in future weeks there will be a minimum strict strength requirement for progressions.


If you're looking to build your strict strength on the pull up bar there's no better place to start than our Level 1 pull up programme.



Wednesday 12th July 2017

Today's Training

Power Clean 5 x 2

Aim to work all 5 sets at 85-95% 1RM

Reps should be Touch and Go


Partner WOD

In pairs and alternating exercises complete AMRAP in 12 minutes:

5 Hang Clean + Shoulder to Overhead 60/40kg

7 Front Squats 60/40kg

35 Double Unders


Endurance Training @ 8pm

Every minute on the minute for 40 minutes:

1) 150-200m Run

2) 10-20 Press Ups/HSPU/Ring Press Ups

3) 1-3 Rope Climbs

4) 60 seconds Farmer's Hold

5) Rest

6) 18/15 Calorie Row/Ski/Bike

7) 8-12 Burpee Plate Jumps

8) 10-20 Single KB Sumo Deadlift High Pull

9) 60 seconds Sandbag Bear Hug

10) Rest



Tuesday 11th July 2017

Today's Training

Skill - Handstand Holds

Technique and positioning for Handstand Holds.


2 rounds for max reps:

In 5 minutes...

Row 60/45 Calories

then AMRAP Burpee + Double Hurdle Jump


Rest 2 minutes


In 5 minutes...

Ski/Assault Bike 50/40 Calories

then AMRAP KB Swings 24/16kg


Rest 2 minutes


Score is Burpees + KB Swings


Competition Training

One For The People WOD 2

Max reps in 5 minutes:

Unbroken Hang Clean + Shoulder to Overhead 60/40kg

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


Rest 5 minutes


One For The People WOD 4

For time:

100m Buddy Carry

10 Thrusters 60/40kg

100m Sandbag Sprint 22.5kg

10 Thrusters 60/40kg

100m Sprint



Monday 10th July 2017

Today's Training

Back Squat 4 x 8

Work across at 75-80% 5RM

Rest 2 minutes between sets


3 rounds for time:

15 Pull Ups

15 Deadlifts 80/55kg

Run 400m


Endurance Training @ 8pm

For time:

Run 200m

Rest 90 seconds

Run 300m

Rest 2 minutes

Run 400m

Rest 2 minutes 30 secs

Run 600m

Rest 3 minutes

Run 800m

Rest 3 minutes

Run 600m

Rest 2 minutes 30 secs

Run 400m

Rest 2 minutes

Run 300m

Rest 90 seconds

Run 200m



Saturday 8th July 2017

Please note the gym will be closed next Saturday 15th July as we are hosting One For The People


"Saturday Sickener"

2 rounds for time:

Row 500m

Rest 1 minute

30 KB Swings 32/24kg

Rest 1 minute

Run 800m

Rest 1 minute

30 Wall Ball 10/7kg, 10/9'

Rest 1 minute


Compare to 10th September 2016


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



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