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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Monday 16th October 2017

Today's Training

5 Sets:

Back Rack Lunges x 5 each leg

Russian Swing x 10 reps

Rest 2-3 minutes between sets



For time:

Row 1000m

50 Thrusters 20/15kg

30 Pull Ups (Scale to Jumping Pull Ups)


Time Cap = 12 minutes

Compare to 6th December 2016


Endurance Training @ 8pm

On 0 minutes

Time Trial:

Run 400m or Row 500m


On 7 minutes

20 minute AMRAP:

200m Run

250m Row

200m Ski

0.5km Assault Bike



Saturday 14th October 2017

Please note the new times for Sunday Social and Barbell Club below.


Today's Training

Saturday Sickener!

3 rounds for time
400m Sandbag Run 22.5/15kg
20 Sandbag Front Rack Lunges 22.5/15kg
20 Press Ups
20 Sit Ups
20 Wall Ball 20/14lb, 10/9'
100m Farmers Walk 2 x 24/16kg
Rest 90 seconds between rounds

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.


10:30am Sunday Social 


11:30am Leeds Barbell Club





Friday 13th October 2017

Today's Training

7 sets:

Hang Power Snatch x 2

For technical focus, work across at a weight that allows development of technique and key positions.

For experienced lifters, start around 60% 1RM Power Snatch and build the weight across sets.


"Friday 13th"

5 rounds:

12 KB Swings 24/16kg

9 Thrusters 40/25kg

7 Pull Ups (Scale to Ring Rows)

On the top of every minute perform 3 burpees!


Time Cap = 13 minutes

Compare to 13th January 2017


Endurance Training @ 8pm

"Assaulted by Annie"

70 Double Unders

50 Sit Ups

30 Calorie Assault Bike

50 Double Unders

50 Sit Ups

50 Calorie Assault Bike

30 Double Unders

50 Sit Ups

70 Calorie Assault Bike



Thursday 12th October 2017

Today's Training

Skills - Double Unders

For max Total reps
6 minute AMRAP:
20 Calorie Assault Bike or Ski
20 Press Ups/Handstand Press Ups

Rest 3 minutes

6 minute AMRAP:
20 Calorie Row
20 Box Jumps

Rest 3 minutes

6 minute AMRAP:
20 Unbroken Double Unders
20 V-sits/Tuck Ups/Sit Ups
No prescription on movements/weights/heights for this WOD. Choose an option that allows you to move well and with minimal rest throughout.
Score is total reps accumulated across all 3 WODs.

Gymnastics @ 8pm

Our skill focus this month with be Gymnastic Ring strength.

The format is going to change slightly as we will introduce conditioning pieces in each session. These will involve anything from fundamentals, broken up progressions or full skill movements allowing us to continue to get exposure to other movements and master key aspects that will transfer across to all of our gymnastics skills.
If you're interested there will be progressions for all levels of experience so theres no reason not to get involved!



Wednesday 11th October 2017

Today's Training

Every minute on the minute for 10 minutes:

1 Power Clean + 2 Squat Cleans

Aim to work across at 75-80% 1RM Hang Squat Clean


Partner WOD

In pairs and alternating rounds complete AMRAP in 16 minutes:

10 DB Push Press 2 x 20/15kg

10 DB Rack Lunges 2 x 20/15kg

10 Toes to Bar


Endurance Training @ 8pm

"Run Karen Run"

Run 1600m
50 Wall Ball
Run 1200m
40 Wall Ball
Run 800m
30 Wall Ball
Run 400m
20 Wall Ball
Run 200m
10 Wall Ball

Time Cap = 40 minutes



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