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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Wednesday 30th August 2017

Today's Training

4 sets:
Bench Press x 5 @ 51X1 Tempo (Work around 40-50% 1RM)

Straight into

20 Triceps Extensions on the Ski Erg

Rest 2 minutes between sets


- 51X1 Tempo is 5 seconds on the way down (eccentric), 1 second pause with bar at chest (but not resting), Press to lockout with speed (concentric), 1 second pause at top.

- The load should be such that you can hit the prescribed tempo with control and drive the bar to lockout for all 5 reps unassisted.


Partner WOD

Partners work alternating 1 minute on/1 minute off for 7 rounds each:

7 Box Jumps 24/20"

7 Burpees

In remaining time complete Max DB Push Press 2 x 20/15kg


- Score is total DB Push Press for the pair across all 14 rounds.


Endurance Training @ 8pm

Every minute on the minute for 40 minutes

40 seconds work/20 seconds rest for 5 rounds:

1) Burpee Battle Ropes

2) Prowler Push

3) Strict Pull Ups/Ring Rows

4) Wall Ball

5) Assault Bike

6) Renegade Rows

7) Run 100-200m

8) Rest



Tuesday 29th August 2017

Today's Training

Skill - Pull Ups

Movement preparation and technique to develop a strong Kipping Pull Up/Chest to Bar/Bar Muscle Up

- Hollow and Arch Holds

- Chin Over Bar Holds

- Hollow to Arch Kip Swings


Then work through 4 sets of one the following options dependent on strength and technique:

- 3-5 Assisted Strict Pull Ups

- 3-5 Kipping Pull Ups

- 3-5 Chest to Bar Pull Ups

- 3-5 Jumping Bar Muscle Ups

- 1-5 Bar Muscle Ups


3 rounds for time:

20 KB Swings 24/16kg

20 Tuck Ups

Run 400m


Competition Training

For max total reps


In 3 minutes complete:

Run 400m

Max Unbroken Overhead Squats 60/40kg


In 3 minutes complete:

Run 400m

Max Unbroken Power Cleans 60/40kg (Must be Touch and Go from the floor)


In 3 minutes complete:

Run 400m

Max Unbroken Shoulder to Overhead 60/40kg


In 3 minutes complete:

Run 400m

Max Unbroken Deadlifts 60/40kg (Must be Touch and Go from the floor)


- There is no rest between each 3 minute piece.

- You may only attempt one set on each exercise.

- Resting with the barbell is only permitted in a position that comprises part of the Range of Movement of that exercise. E.g. Cannot rest the bar in back rack mid set on OHS, etc

- Score is the sum of reps on all 4 exercises.



Monday 28th August 2017

Bank Holiday Opening Hours

Please note we will be open the following times today:

10-11am Team WOD

11-1pm Open Gym


4-6pm Open Gym

6-7pm Bank Holiday Met Con


Today's Training

Team WOD

In 2 large teams, each team member working 1 minute on, 1 minute off

2 rounds for max reps:

Ski Erg (Calories)

Muscle Ups/Pull Ups/Ring Rows

Sandbag Lunges 22.5/15kg

Row (Calories)

Battle Rope


DBall Cleans 50/30kg

Assault Bike (Calories)

Wall Ball 20/14lb, 10/9'

Sled Push 20/10kg


Scaling options available on all exercises as normal

Team with the biggest total score wins!


Met Con @ 6pm with Triple T




Saturday 26th August 2017

Today's Training

Saturday Sickener!

3 Rounds for time:
Run 400m
30 DB Deadlifts 2 x 20/15kg
25 Burpees
20 Toes to Bar
15 DB Push Press 2 x 20/15kg
10 DB Overhead Lunges 2 x 20/15kg

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 25th August 2017

Today's Training

Deadlift 4 x 10

Work across at around 75% 5RM (or heavier than 28th July 2017)

Rest 2-3 minutes


For time:

Row/Ski 1000m or Assault Bike 2.5km

then 3 rounds of:

15 KB Swings 24/16kg

15 Box Jumps 24/20"


Endurance Training @ 8pm

Part A)

8 minute Row, Ski or Assault Bike for Distance


Rest 4 minutes


Part B)

Every 90 seconds for 10 minutes:

Complete 10% of your Part A total.

Perform each of the 10 intervals at 100% effort



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