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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 31st December 2018

New Year Opening Hours

Monday 31st December (today)

10-11am New Year's Eve Team WOD

11-1pm Open Gym

 

Tuesday 1st January

Closed

 

Wednesday 2nd January

Open as normal

Today's Training

New Year's Eve Team WOD at 10am

Our final workout of the year sees the return of our traditional New Years Eve Team WOD. There's a bit of something for everyone to get stuck in to here!

 

30 minute AMRAP

In teams of 8 with a maximum of 4 people working at once, accumulate as many points as possible doing the following WODs:

 

1) Ski or Bike 20/15 Calories - 2 points

2) 2 Rnds: 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead 60/40kg - 3 points

3) Row 600/500m - 4 points

4) Run 400m with Sandbag 22.5/15kg - 4 points

5) 3 Rnds: 10 KB Swings 24/16kg + 10 Box Jumps 24/20" - 4 points

6) 10 Burpees + Row 300m + 10 Burpees - 5 points

7) 2 Rnds: 6 Swings + 6 Cleans + 6 Push Press + 6 Lunges 2 x 24/16kg Kettlebells - 5 points

8) 25 Burpee Pull Ups - 6 points

9) 5 Rnds: 1 Rope Climb + 10 Press Ups - 6 points

10) 15 Burpee Muscle Ups - 7 points

11) 400m DBall Carry 60/40kg - 8 points

12) 3 Rnds: 5 Wall Climbs + 15 Wall Ball - 8 points

13) 'Fran' - 9 points

 

Rules:

Individuals complete WODs on their own and earn points for their team.

A maximum of 4 people from a team can be working at a time.

No more than 1 team member can be on any single WOD at the same time.

Teams must complete all 10 WODs between them in the 30 minutes.

Individuals may not complete the same WOD more than once.

Work Hard, Have Fun!

 

 

Saturday 29th December 2018

Christmas and New Year Opening Hours

See timetable at the bottom of this post for this weekend's schedule.

 

Monday 31st December

10-11am New Year's Eve Team WOD

11-1pm Open Gym

 

Tuesday 1st January

Closed

 

Wednesday 2nd January

Open as normal

 

Today's Training

RoWoD at 9am

Row, Ski or Bike
 
2 mins On/1 min Off x 5
Rest 3 mins
1 min On/30 secs Off x 5
Rest 3 mins
30 secs On/1 min Off x 5

CrossFit at 10 and 11am

"Saturday Sickener"
 
In pairs and alternating exercises complete AMRAP in 30 minutes:
20/15 Calorie Row, Ski or Bike
15 KB Swings 32/24kg
10 Burpee Box Jumps 24/20"
 

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

25mins:
Pull + Power Snatch + Snatch - Work up to heavy single

 

20mins:
Pull + Power Clean + Jerk - Work up to heavy single

 

20mins:
Pause Front Squat - Work up to heavy single


Timetable for Week commencing 24th December 2018

 

 

Friday 29th December 2018

See timetable at the bottom of this post for full Xmas week schedule.

 

Today's Training

Thruster 5 x 5
work across at around 70-80% 1RM
 
 
8 minute Ladder
2-4-6-8-10-etc reps of:
Hang Power Clean 70/50kg
Shoulder to Overhead 70/50kg
Muscle Up
 
Scale Muscle Up to Burpee Pull Up/Jumping Pull Up

 

 

 

Thursday 28th December 2018

See timetable at the bottom of this post for full Xmas week schedule.

 

Today's Training

Deadlift 4 x 10
work across at around 65-70% 1RM
 
 
3 rounds for max Calories
2 minutes On/1 minute Off:
Row
Ski or Bike
 

 

Monday 24th December 2018

Today's Opening Hours

10-11am Xmas Eve Fancy Dress WOD

11-1pm Open Gym

 

See timetable at the bottom of this post for this week's full Xmas schedule.

 

Today's Training

Christmas Eve Fancy Dress Team WOD

Full on Fancy Dress, Santa Hats, Christmas Jumpers or simply a big Christmas Smile are all welcome.

 

In Teams of 2 or 3 with only one person working at once complete the following:

120 Calorie Row, Ski or Bike

60 Burpee Box Jumps 24/20"

60 Strict Team Pull Ups

120 Calorie Row, Ski or Bike

60 Thrusters 30/20kg

60 Barbell Curls 30/20kg

Run 800m Together!

 

Timetable for Week commencing 24th December 2018

 

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