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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Monday 5th August 2019

Today's Training


Interval Weight Training (IWT)

Every 4 minutes x 3
6 Hang Power Cleans @ around 70% 1RM
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Every 5 minutes x 3
6 Front Squats @ around 70% 1RM
Run 400m @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Max Press Ups in 3 minutes

Barbell Club at 6pm

Depth Jump from low box 5x3


High Hang Snatch - Work up to heavy double


Barbell Hip Thrust 3x5 (2, 2, X) - Moderate/Heavy

Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Deadlift x 5 @ 70-75%


2) DB Rack Lunge x 8 each leg


3) 4-6 Heavy Dball Cleans

Endurance Training at 8pm

PARTNER WOD - Alternating rounds


10 rounds (5 each):
12/10 cal ski/row
10 DB surrenders

8 rounds (4 each):
12/10 cal AB/bike erg
10 pull ups/jumping pull ups

6 rounds (3 each):
150m run
10 burpees over the DB

4 rounds (2 each):
75 double unders
10 DB push press


Saturday 3rd August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


8 rounds:
3 minutes On/2 minutes Off

CrossFit at 10 and 11am

Saturday Sickener


For time
1 Round:
Run 800m
50 Wall Ball 20/14lb, 10/9'
25 Burpees

2 Rounds:
Run 400m
40 Sit Ups
20 KB Swings 28/20kg

3 Rounds:
Run 200m

30 KB Lunges 28/20kg
15 Ring Rows


Run 800m to finish


Time Cap = 32 minutes to set off on final 800m Run

If you haven't completed the Run/Lunge/Ring Row WOD at 32 minutes, set off and complete the 800m Run.


Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

Bodyweight EMOM

EMOM 30:
1) 20-30 squat jumps
2) 45 secs mountain climbers
3) 20-30 jumping lunges
4) 40 secs hollow hold
5) 12x10m shuttle sprints
6) 40 secs down ups

Sunday Sessions

10am CrossFit Leeds Sports Day

Our Annual CrossFit Leeds School Sports Day returns this Sunday 4th August, Meet 10am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park).


This is a free event for all CrossFit Leeds members and their families - partners, kids and dogs all welcome. We’ll be kicking things off from 10am on Soldiers Field at Roundhay Park.


Events to include:

Sack Race
Three-Legged Race
Egg and Spoon Race
100m Sprint
Wheelbarrow Race
The infamous Egg Throw
And many more!!!

10:30am Sunday Social

Coaches Choice!


11:30am Barbell Club

Bounding 4x20m

Jump Squats 4x3 - pause in landing - light or no weight

Snatch* x2 @65-75%

Clean + Jerk* x2 @65-75%

*Must pause in the catch for Snatch and Clean + Jerk



Friday 2nd August 2019

Today's Training


Tempo Squat 5 x 3 @ 33X1 tempo

- Front or Back Squat
- Work around 60-70% 1RM

- 3 second descent, 3 second pause in bottom position, Drive out of bottom position with speed and maintaining strong position, 1 second reset at the top.
"Dumbbell Fran"
21-15-9 reps for time:
Dumbbell Thrusters 2 x 20/15kg
Pull Ups


Barbell Club at 6pm

Box Jump 4x3


High Hang Clean x2 @60-70%


Tempo Front Squat 3x5 (3, 2, X) @55-65%


Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Bent Over Row x 8 @ 75-80% 1RM


2) Single Arm KB Push Press x 10 each arm


3) 20 Band Triceps Pushdowns + 20 DB Curls

Endurance Training at 8pm

Hack Special
Plyos, agility, sprints



Thursday 1st August 2019

Today's Training


8 minute AMRAP:
10 Calorie Ski/Bike
10 Calorie Row


Rest 4 minutes


8 minutes for max distance:
Dball/Sandbag Carry


Rest 4 minutes


8 minute AMRAP:
5 Burpee Pull Ups/Muscle Ups
20 Tuck Ups


Gymnastics at 7pm

Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Shoot Throughs

2) Rope Climbs

3) Wall Climbs

4) Single Leg Hops



Wednesday 31st July

Today's Training


Build to a heavy 3RM TnG Power Clean

- This can also be done as 3RM Power Snatch if preferred.

Partner WOD
In pairs and alternating exercises complete AMRAP in 15 minutes:
6 Power Cleans 70/50kg
9 Toes to Bar
12 Press Ups

Barbell Club at 6pm

Block Power Snatch x2 @55-70%


Block Power Clean x2 @55-70%

Strength Training at 7pm

Front Squat - Build to a 5RM for the day


3 sets:
Romanian Deadlift x 10 reps
DB Elevated Lunge x 6 reps each leg (Start and finish reps stood on a 20kg plate)
Rest 60 seconds between exercises


400m Heavy Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.


Endurance Training at 8pm

Every 90 secs x 4 rounds (36 minutes)

Working 60 secs on/30 secs off:
1) Crash mat running
2) D-ball hold
3) Turkish get ups
4) Wall sit hold
5) Cal bike
6) Reverse plank hold

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