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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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Saturday 12th May 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

90 seconds On/90 seconds Off x 3
Rest 3
60 seconds On/30 seconds Off x 4
Rest 3
60 seconds On/60 seconds Off x 5

Rest 3 minutes

30 seconds On/15 Seconds Off x 6

 

CrossFit at 10 and 11am

Saturday Sickener
 
Partner WOD
In pairs working You Go, I go complete the following for time:
40/30 Calorie Row, Ski or Assault Bike
30 Wall Ball 20/14lb, 10/9'
400m Run
10 Muscle Ups or Burpee Chest to Bar Pull Ups
40/30 Calorie Row, Ski or Assault Bike
30 KB Swings 32/24kg
400m Run
30 Pistol Squats or 60 Air Squats
40/30 Calorie Row, Ski or Assault Bike
 
Time Cap = 36 minutes

 

Strength Training at 5pm

 

Endurance Training at 6pm

2 rounds, each for time:
Run 800m
Row 500m

Ski 400m or Assault Bike 1km

Rest 2 minutes

Run 400m
Row 250m

Ski 200m or Assault Bike 0.5km

Rest 4 minutes


Sunday Sessions

Please note, the Leeds Half Marathon is on this Sunday so Kirkstall Road and some of the surrounding area roads will be closed. The gym will be open as normal but if coming by car you'll need to park off Kirkstall Road and walk in from there. Pedestrian and Cycle access will be possible as normal.

 

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 Barbell Club

20mins:
Snatch - Work up to a heavy single

20mins:
Clean + Jerk - Work up to a heavy single

20mins - Superset x5
Clean Pull to Knee x3 @ 85-95%
Box Jumps x5

 

 

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