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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Friday 10th August 2018


Every minute on the minute for 12 minutes:
1 Power Clean + 2 Push Jerks

Work across at around 60-70% max Power Clean and Jerk
Pause 2 seconds in receiving position on all movements

21-15-9 reps for time:
Deadlift 80/55kg
Box Jumps 24/20"
Pull Ups


Time Cap = 9 minutes


Barbell Club at 6pm

Halt Power Snatch + Halt Snatch x2 @65-80%

Snatch High Pull 5x3 @70-85%


Strength Training at 7pm

Deadlift - Build to a 1RM
then perform
3 x 5 @ 75% of 1RM (AMRAP on last set)

4 sets:
Pull Ups x 7

1) 2-3 DBall Clean to Shoulder
2) 8-12 DB Box Step Ups
3) 20-30 secs Hanging L-sit/Tuck Hold

Endurance Training at 8pm

In 30 minutes complete:
Max distance row
Every 3 mins complete 4 DBall over the shoulder



Thursday 9th August 2018

Today's Training


Skill - Prowler Pushes and DBall Carries
Coaching and Conditioning on the Prowler and DBalls

15 minute AMRAP:

45 Double Unders

30 Sit Ups

15 Burpees


- No scores or prescriptions on movement difficulty for this WOD.
- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Skin The Cat

2) Lateral Jumps

3) Hollow Rocks

4) Handstand Press Ups

5) Rest



Wednesday 8th August 2018

Today's Training


Every minute on the minute for 15 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Handstand Press Ups
3) 20-30 seconds V-sits/Tuck Ups/Sit Ups

Partner WOD

You Go, I Go
20-18-16-...-6-4-2 reps of:
Wall Ball 20/14lb, 10/9'
Russian Swings 28/20kg


Partner A does 20 Wall Ball, Partner B does 20 Wall Ball. Partner A does 20 Swings, Partner B does 20 Swings.

Partner A does 18 Wall Ball, Partner B does 18 Wall Ball. Partner A does 18 Swings, Partner B does 18 Swings.


Time Cap = 16 minutes

Barbell Club at 6pm

Squat Jerk + Power Jerk - Work up to heavy single

Strength Training at 7pm

BB Lunge 5 x 3 each leg
Perform 3 reps all leading with one leg then 3 reps leading with the other.

Good Morning 4 x 10

1) 8-12 KB Squats (Single or Double KB)
2) 8-12 Single Leg DB Deadlift (R)
3) 8-12 Single Leg DB Deadlift (L)


Endurance Training at 8pm

Half Clovis
5 rounds for time:
1 mile run
15 burpee pull ups


Time Cap = 50 minutes

Run distance can be scaled as appropriate or workout can be done in pairs with each 1 mile run split into 4 x 400m relay and 15 Burpee pull ups done synchro.



Tuesday 7th August 2018

Today's Training

Pull Ups

Coaching will be focussed on technique and strength development for Kipping Pull Ups


If you are competent with Pull Ups, work through the following, focussing on quality:

Every 2 minutes x 5 (20 minutes)

1) 1 set Pull Ups/CTB Pull Ups/Bar Muscle Ups

2) 1 set Handstand Variation (Handstand Hold/HS Walk/HSPU)


4 rounds

3 minute AMRAP:
12 DB Lunges 2 x 20/15kg (1 DB Overhead/1 DB in Rack. Change arms at 6 reps)
8 Burpees over the DBs

Rest 1 minute between AMRAPs
Continue each where you left off


Barbell Club at 8pm

Hang Clean x2 @70-85%

Tempo Front Squat 5x3 @60-75%, 30X1 Tempo


Gymnastics at 8pm

Handstand Walks


Full Body Gymnastics Conditioning



Monday 6th August 2018

Today's Training


Every 2 minutes x 3
1) Back Squat x 8
2) Box Jump x 10
Work at around 65% 1RM for Squats.
For time:
30/21 Calorie Row/Ski/Assault Bike
Run 800m
20/15 Calorie Row/Ski Assault Bike
Run 400m
10/9 Calorie Row/Ski/Assault Bike
Run 200m

Barbell Club at 6pm

Hang Snatch x2 @70-85%

Snatch-Grip RDL 5x3


Strength Training at 7pm

Bench Press - Build to a 1RM
then perform
3 x 5 @ 75% of 1RM (AMRAP on final set)

4 sets:
Single Arm Landmine Press (standing) x 10

1) 1 set Strict HSPU/Press Ups
2) 8-12 DB JM Press

Endurance Training at 8pm

Partner WOD - 'you go, I go'
20 DB snatch + 20 burpees over the DB
18 DB snatch + 18 burpees over the DB
16 DB snatch + 16 burpees over the DB
14 DB snatch + 14 burpees over the DB
12 DB snatch + 12 burpees over the DB
10 DB snatch + 10 burpees over the DB
8 DB snatch + 8 burpees over the DB
6 DB snatch + 6 burpees over the DB
4 DB snatch + 4 burpees over the DB
2 DB snatch + 2 burpees over the DB



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