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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 7th July 2017

Today's Training

Back Rack Lunges 4 x 5 each leg

Working weight should be 50% of your 5RM Back Squat or higher

Rest 2 minutes between sets


3 rounds for time:

36 DB Deadlifts 2 x 20/12.5kg

18 DB Shoulder to Overhead 2 x 20/12.5kg


Endurance Training @ 8pm

2 sets:

Run 800m @ mile pace

Rest 90 seconds


Rest 4 minutes


4 sets:

Run 400m @ mile pace

Rest 60 seconds


Rest 4 minutes


8 sets:

Run 200m @ mile pace or faster

Rest 30 seconds



Thursday 6th July 2017

Today's Training

Skill - Double Unders

Coaching will focus on Double Unders.

If already competent with Double Unders work through the following for consistency and quality...


Half Flight Simulator

10-20-30-40-50-40-30-20-10 reps for time:

Unbroken Double Unders


5 rounds

3 minute AMRAP:

5 Toes to Bar or V-Sits

7 Burpees

9 KB Swings 32/24kg


Rest 3 minutes between each round.

Continue each round where you left off.


Compare to 3rd September 2015


Free Taster Session @ 8pm

Sign up for tonight's Free Taster session here or check out our Getting Started webpage for full info on our Taster Sessions and getting started at CrossFit Leeds.



Wednesday 5th July 2017

Today's Training

Thruster 5 x 5

Take bar from the floor

Build weight up across all 5 sets

Rest 2 minutes


Partner WOD
In pairs with only one person working at once complete AMRAP in 18 minutes:
40 Front Squats 50/35kg
2 x 400m Run (1 each)
40 Shoulder to Overhead 50/35kg
2 x 400m Run (1 each)

Endurance Training @ 8pm

In 2 minutes:
Run 400m
straight into...
10 minute AMRAP:

10 Russian Swings

10 Box Step Ups

10 Down Ups

Rest 3 minutes
8 minute AMRAP:
8 Calorie Row
8 Single Arm KB Cleans
8 Press Ups
Rest 3 minutes
6 minute AMRAP:
6 x 10m Shuttle Sprints
6 Single Arm Overhead KB Lunges (each side)
12 Tuck Ups
straight into...
...Run 400m

Tuesday 4th July 2017

Today's Training

Skill - Handstand Holds

Technique and positioning for Handstand Holds.


Work with a partner alternating through 5 sets each of 15-30 seconds on one of the following variations...

Wall Climb + Hold

Kick Up to Partner + Hold

Free-standing Hold


6 minute AMRAP:

5 DB Renegade Row 2 x 20/15kg

10 Box Jumps 24/20"

15 Tuck Ups


Rest 1 minute


6 minute AMRAP:

8 DB Step Ups 1 x 20/15kg, 24/20" (DB in goblet position)

16 Sit ups


(1 Renegade Row = Press Up + Row Right + Row Left)


Competition Training

15-12-9 reps for time:

CTB Pull Ups

Deadlifts 65/45kg

Handstand Press Ups

Hang Power Cleans 65/45kg

Pistol Squat (each leg)

Shoulder to Overhead 65/45kg



Monday 3rd July 2017

Today's Training

Every minute on the minute for 12 minutes:

4 Deadlifts @ 70% 5RM
Stand bar up from the floor with speed and intent.


In 15 minutes:
Row/Ski 1500m or Bike 3km
In remaining time complete AMRAP Double KB Clean and Jerk 2 x 24/16kg

Endurance Training @ 8pm

For time:
50-40-30-20-10 Calorie Row
25-20-15-10-5 Burpees Over the Rower
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