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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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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

 

 

Tuesday 13th June 2017

Today's Training

Skill - Rowing Technique

Efficient Rowing Technique and how to effectively adapt Pace and Stroke Rate dependent on the workout.

 

5 rounds for max reps

90 seconds per station:

Row (Calories)

Burpee Plate Jumps (20kg Plate)

Assault Bike or Ski-Erg (Calories)

Rest

 

Competition Training

Team WOD

In teams of 4 complete 3 full rounds each:

Individual team members filter into the workout once the team member in front of them has moved onto the next exercise.

Run 200m

20 Shoulder to Overhead 50/35kg

10 Burpee Pull Ups

 

 

Monday 12th June 2017

Today's Training

Back Squat

20 reps @ 55% 5RM

15 reps @ 65% 5RM

10 reps @ 75% 5RM

5 reps @ 85% 5RM

Rest 2-3 minutes between sets

 

10 minute AMRAP:

15 Russian Swings 32/24kg

12 Toes to Kettlebell

9 Press Ups

 

Endurance Training @ 8pm

4 rounds, each for time:

Row 500m

Run 400m

Ski 300m

Rest 3 minutes between rounds

 

 

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