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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Saturday 5th January 2019

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

2 minutes On/1 minute Recovery Pace x 3

Rest 3 mins

80 seconds On/40 seconds Off x 5

Rest 3 mins

40 seconds On/40 seconds Off x 7

CrossFit at 10 and 11am

"Saturday Sickener"

For time:
1 round...
Run 800m
30 Burpees
30 DB Deadlifts 2 x 20/15kg


Rest 3 minutes


2 rounds...
20/15 Calorie Row, Ski, Assault Bike
20 DB Push Press 2 x 20/15kg
20 Sit Ups


Rest 3 minutes


3 rounds...
Run 400m
10 DB Renegade Rows 2 x 20/15kg (No Press Up. Left arm Row + Right arm Row is 1 rep)
10 Toes to Bar


Time Cap = 35 minutes

Strength Training at 5pm

Endurance Training at 6pm

40 min AMRAP:
100m ski
15 toes to bar/v-sits/tuck ups
15 Russian Kb swings
15 press ups

Add 100m to ski each round

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 Barbell Club

3 Position Snatch x1 @50-60%


3 Position Clean x1 @50-60%


Clean Pull to Knee x3 @70-80%



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