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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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Monday 19th June 2017

Today's Training

Deadlift

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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