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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Monday 19th June 2017

Today's Training


20 reps @ 55% 5RM

15 reps @ 65% 5RM

10 reps @ 75% 5RM

5 reps @ 85% 5RM


Rest 3 minutes between sets


"Hang Elizabeth"

21-15-9 reps for time:

Hang Squat Clean 60/40kg

Ring Dips (scale to Press Ups)


Endurance Training @ 8pm

For time:

Row 800m + Run 200m

Rest 3 mins

Row 600m + Run 400m

Rest 3 mins

Row 400m + Run 600m

Rest 3 mins

Row 200m + Run 800m



Saturday 17th June 2017

Today's Training

Saturday Sickener!

Partner WOD

In pairs complete the following for time:

800m Sandbag Run 22.5/15kg (together)

50 DB Thrusters 2 x 15/10kg

50 Pull Ups

800m Run (together)

40 Overhead DB Lunges 2 x 15/10kg

40 Burpees

400m Sandbag Run 22.5/15kg (together)

30 DB Thrusters 2 x 15/10kg

30 Toes to Bar

400m Run (together)


Do all runs together as a pair.

For the movements in the gym, split reps up between the pair however you want (only one person working at once).

Time Cap = 32 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 16th June 2017

Today's Training

Deadlift 4 x 8

Work across at around 75-80% 5RM

Rest 2-3 minutes


7 minute Ladder

3-6-9-12-etc. reps of:

Power Clean 60/40kg

Chest to Bar Pull Ups

Handstand Press Ups


Endurance Training @ 8pm

For time:

50 Calorie Assault Bike

100 Double Unders

Rest 2mins 30secs

40 Calorie Assault Bike

80 Double Unders

Rest 2mins

30 Calorie Assault Bike

60 Double Unders

Rest 1mins 30secs

20 Calorie Assault Bike

40 Double Unders

Rest 1mins

10 Calorie Assault Bike

20 Double Unders



Thursday 15th June 2017

Today's Training

Skill - Toes To Bar

Movement preparation and technique to develop or progress towards a strong Toes To Bar


30-20-10 reps for time:

Wall Ball 20/14lb, 10/9'

Sit Ups

Box Jumps 24/20"


Time Cap = 11 minutes


Gymnastics @ 8pm

Gymnastic Ring Skills



Wednesday 14th June 2017

Today's Training

Power Clean 5 x 3

Aim to work all 5 sets at 80-90% 1RM

Reps should be Touch and Go


Partner WOD

In Pairs complete:

6 rounds of...150m Run (3 each, alternating)

10 rounds of...12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead 50/35kg (5 rounds each, alternating)

6 rounds of...150m Run (3 each, alternating)


Time Cap = 20 minutes


Endurance Training @ 8pm

50 Calorie Assault Bike


Rest 3 minutes


20 minute AMRAP:

5 Pull Ups

10 Press Ups

15 Squats


Rest 3 minutes


50 Calorie Ski



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