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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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Thursday 17th August 2017

Today's Training

Strict Pull Ups 5 x 3-5 reps

Use an appropriate variation depending on your current strength.

The following variations are increasing in difficulty and can be viewed on our Pull Up Progressions video

- Feet assisted Pull Up

- Partner Assisted Pull Up

- Pull Up

- Weighted Pull Up

 

For those looking to spend some extra training time increasing their Pull Up strength we have created a programme that you can follow here.

 

2 rounds for time:

20 Press Ups

20 DB Lunges 2 x 20/15kg (DBs by side)

20 DB Push Press 2 x 20/15kg

20 Tuck Ups

20 Wall Ball 20/14lb, 10/9'

 

Time Cap = 15 minutes

 

Gymnastics @ 8pm

August Gymnastics sessions will focus 30 minutes on Handstands as well as 30 minutes on Bar/Ring pulling exercises. 

 

 

Wednesday 16th August 2017

Today's Training

Partner WOD

In pairs with only one person working at once complete AMRAP in 40 minutes:

Row 1000m

25 Burpee Partner Jumps (One partner holds plank on forearms, other does burpee + jump over their partner)

Ski 800m or Assault Bike 2km

50 KB Swings 28/20kg

 

Endurance Training @ 8pm

3 rounds, each for time:

Run 800m

Row 400m

Assault Bike 1km

 

Rest 3 minutes between rounds

 

 

Tuesday 15th August 2017

Today's Training

Strict Pull Ups 5 x 3-5 reps

Use an appropriate variation depending on your current strength.

The following variations are increasing in difficulty and can be viewed on our Pull Up Progressions video

- Feet assisted Pull Up

- Partner Assisted Pull Up

- Pull Up

- Weighted Pull Up

 

For those looking to spend some extra training time increasing their Pull Up strength we have created a programme that you can follow here.

 

5 rounds for time:

Run 400m

15 Handstand Press Ups or Press Ups

15 Toes to Bar

 

Time Cap = 22 minutes

 

Competition Training

2223 Intervals

4 rounds for max reps

2 minutes on/1 minute off:

15 Pull Ups

10/7 Calorie Ski or Assault Bike

Max reps Overhead Squat 50/35kg

 

4th round extended to 3 minutes!

 

 

Monday 14th August 2017

Today's Training

Deadlift 2 x 3, 1 x AMRAP

Work across all 3 sets at 85 per cent of your 3RM

Rest 3 minutes between sets

On your 3rd set perform as many reps as possible without loss of form

 

9 minute AMRAP:

12 Hang Power Cleans 50/35kg

10 Front Rack Lunges 50/35kg

8 Burpee Bar Jumps

 

Endurance Training @ 8pm

Every 3 minutes x 3

Row 40/30 Calories

(Goal is sub 120 seconds for all 3 rounds)

 

Every 2 minutes x 5

Row 25/20 Calories

(Goal is sub 80 seconds for all 5 rounds)

 

Every 1 minute x 10

Row 12/8 Calories

(Goal is sub 40 seconds for all 10 rounds)

 

Approach each interval at 95+% effort, i.e complete calories in fastest time possible and earn maximum rest.

 

 

Saturday 12th August 2017

Today's Training

Saturday Sickener!

For time:

Run 800m
20 Pull Ups
40 Tuck Ups

60 Wall Ball 20/14lb, 10/9'
80 Calorie Row/Ski/Bike

60 Sit Ups
40 Single Arm DB Push Press 25/17.5kg
20 Toes to Bar
Run 800m

 

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

 

 

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