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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Saturday 9th March 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


5 rounds:
90 seconds On (5k pace)

30 seconds Off


Rest 3 minutes


5 rounds:
60 seconds On (2k pace + 0-5 seconds)

30 seconds Off


Rest 3 minutes


10 rounds:

30 seconds On (2k pace)

30 seconds Off



CrossFit at 10 and 11am

Saturday Sickener

4 rounds for max total reps
In 5 minutes complete:

30/25 Calorie Row, Ski or Assault Bike

25 Sit Ups

20 KB Swings 28/20kg

In remaining time complete AMRAP...

Muscle Ups/CTB Pull Ups/Pull Ups/Jumping Pull Ups


Rest 3 minutes between rounds


Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

800m run
80 air squats
400m ski
40 walking lunges
20 cal AB
20 pull ups

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

Coaches Choice!


11:30am Barbell Club

Pull + Snatch - Work up to heavy single


Pull + Clean + Jerk - Work up to heavy single


Clean Pull 5x3 @95-110%



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