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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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Monday 15th May 2017

Today's Training

Back Squat 4 x 5

Aim to work across at around 85% 5RM

Rest 2 minutes

 

3 rounds for time:

Row/Ski 400m or Bike 0.5 Mile

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

15 Tuck Ups

9 Burpees

 

Time Cap = 14 minutes

 

Endurance Training @ 8pm

5 rounds, each for time:

Row 400m

15 KB Squats

Run 400m

 

Rest 3 minutes between rounds

 

 

Saturday 13th May 2017

Today's Training

Saturday Sickener!

For time:
Run 400m
25 Shoulder to Overhead 40/30kg
Run 400m
25 Box Jumps 24/20"
Run 400m
25 Hang Squat Cleans 40/30kg
Run 400m
25 Hang Squat Cleans 40/30kg
Run 400m
25 Box Jumps 24/20"
Run 400m
25 Shoulder to Overhead 40/30kg
Run 400m
 
Time Cap = 30 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

 

 

Friday 12th May 2017

Today's Training

Deadlift 2 x 5, 1 x as many as possible (perfect form)

Work at around 75% of 1RM for all 3 sets. If you made 10+ reps on 28th April 2017 increase load by 2.5-5kg.

 

30-20-10 reps for time:

KB Swings 32/24kg
Overhead Plate Lunges 20/15kg
Burpee Plate Jumps

 

Endurance Training @ 8pm

On 0 minutes:

Assault Bike 50 Calories for time

 

On 10 minutes:

Assault Bike Max Calories in 5 minutes

 

On 20 minutes:

Every 2 minutes x 5

25% of 5 mins max cal AB @ 100% effort

 

 

Thursday 11th May 2017

Today's Training

Dead Balls - Exercise technique and variations with the DBalls

Deadlifts

Carries

Ground to Shoulder

 

Every minute on the minute for 15 minutes:
1) 30 seconds Press Ups
2) 30 seconds Handstand Hold
3) 30 seconds Max Toes to Bar

 

Note total Toes to Bar across all 5 rounds

 

Gymnastics @ 8pm

Handstands

 

 

 

Wednesday 10th May 2017

Today's Training

Bench Press 4 x 5

Work across at around 85-90% 5RM

Rest 2 minutes

 

Partner WOD

In pairs and alternating rounds complete AMRAP in 16 minutes:

10 DB Thrusters 2 x 15/10kg

10 Pull Ups

Run 150m

 

Endurance Training @ 8pm

Every minute on the minute for 30 minutes:

1) 10x 10m Shuttle Run

2) 20-30 Unbroken Russian Swings

3) 2-3 Wall Climbs

4) 15 Goblet Squats

5) 60 second Front Leaning Rest

6) Rest

 

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