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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Thursday 21st March 2019

Today's Training


12 minute AMRAP:
15/12 Calorie Row, Ski or Bike
50m Front Rack Carry
50m Farmers Walk


Rest 4 minutes


12 minute AMRAP:
15 Box Jumps 24/20"
15 Sit Ups
30 second Dball/Sandbag Hold


Stretch and Cool Down


Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Wall Climbs

2) Hanging L-Sit

3) Single Leg Squat

4) Ring Muscle Up



Wednesday 20th March 2019

Today's Training


Hang Clean - 20 minutes to build to a max
This can be a Power Clean or Squat Clean
Partner WOD
Working You Go, I Go complete AMRAP in 15 minutes
10-9-8-7-6-5-4-3-2-1 reps of:
Power Clean 65/45kg
Toes to Bar
Burpees Over the Bar

Barbell Club at 6pm

Power Snatch - Work up to max


Power Clean + Jerk - Work up to max

Strength Training at 7pm

Volume Upper


A) Every 2 minutes x 5 (20 minutes):
1) Seated Alternating DB Shoulder Press x 7 each arm
2) 30 seconds Pull Ups


B) Every 90 seconds x 3
1) Landmine Press x 10
2) 30 seconds Press Ups
3) 30 seconds Double KB Bent Over Row


C) 4 sets each arm, alternating
20m Walk (1 KB OH/1 KB Rack)


Work as a pair and alternate every 40m, i.e. Once you've worked 20m with each arm overhead.


Endurance Training at 8pm

20 rounds for time:
1 D-ball clean
2 D-ball squats
30 double unders
4 DB box step overs
5 Toes to bar/Tuck ups
6 cal ski/row


Time Cap = 45 minutes



Tuesday 19th March 2019

Today's Training

Skill Focus - Strict Handstand Press Ups

Coaching will focus on movement, progressions and strength to develop strong Strict Handstand Press Ups.


If you are competent with Handstand Press Ups, work through the following focussing on quality:

Every 2 minutes x 5 (20 minutes)

1) 1 set Strict Handstand Press Ups
2) 1 set Pull Ups or Muscle Ups (strict or kipping)

4 rounds for max reps:
1 minute Row, Ski or Bike (Calories)
Rest 30 seconds
1 minute DB Squat Clean Thruster 2 x 15/10kg
Rest 1 minute 

Barbell Club at 8pm

Clean - Work up to a max

Gymnastics at 8pm

Ring Muscle Ups

Our March gymnastics sessions will be focussed on developing the strength and positions to progress towards or improve your Ring Muscle Ups.

Monday 18th March 2019

Today's Training


Every 2 minutes x 5:
8 Deadlifts
Aim to work across all 5 sets at 55-65% 1RM
Rest 5 minutes
Every 2 minutes x 5:

30 seconds Press Ups/Strict Handstand Press Ups

Rest 5 minutes

In 10 minutes complete:
Run 800m
In remaining time complete AMRAP:
15 Plate GTOH 20/15kg
12 OH Plate Lunges 20/15kg
9 Burpee Plate Jumps


Barbell Club at 6pm

Snatch - Work up to max


Strength Training at 7pm

Dynamic Effort Lower


A) Every 90 seconds x 4
5-8 High Box Jumps


B) 5 sets:
Back Squat x 2 @ 80%, 30X1 tempo
KB Single Leg RDL x 7 each leg
Rest 60-90 seconds between exercises


C) EMOM12:
1) Russian Swing x 8-12
2) 10 Landmine Squats
3) 30-60 seconds Front Loaded Carry
4) Rest

Endurance Training at 8pm

Team WOD

Teams of 3:
*1 person working
*1 person resting
*1 person holding D-ball

For time (split reps between you as you like):
100 pull ups
100 DB push press
100 sit ups
100 air squats
800m run/row/ski
100 press ups
100 toes to bar/v-sits/tuck ups
100 air squats
800m run/row/ski



Saturday 16th March 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


6 rounds:

3 minutes On

2 minutes Off


CrossFit at 10 and 11am

Saturday Sickener


Partner WOD

In pairs with only one person working at once complete the following for time:


10 alternating rounds:

5 DB Thrusters 2 x 22.5/15kg

10 Box Jumps 24/20"


10 alternating rounds:

10/8 Calorie Row, Ski or Bike


10 alternating rounds:

5 DB Power Cleans 2 x 22.5/15kg

10 Tuck Ups


10 alternating rounds:

10/8 Calorie Row, Ski or Bike


Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

For time:
Walking lunges
Double unders
Shoulder taps in FLR
Medball sit ups

200m run/row/ski after 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

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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