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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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Wednesday 18th October 2017

Black and Blue Games 2017

This Saturday will see us host our 10th edition of the Black and Blue Games.

All workouts for the day's event can now be viewed on our website here.

Competition entry is now closed.

 

Today's Training

7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead

For technical focus, work across at a weight that allows development of technique and key positions.

For experienced lifters, start around 65% 1RM Clean and Jerk and build the weight across sets.

 

Partner WOD

In pairs and alternating couplets complete AMRAP in 15 minutes:

5 Hang Squat Cleans + 5 Shoulder to Overhead 60/40kg

6 Burpee Bar Jumps + 4 Press Ups

7 V-sits + 3 Bar Muscle Ups

 

Scaling Options:

Bar Muscle Ups -> CTB Pull Ups -> Pull Ups -> Ring Rows

V-Sits -> Tuck Ups -> Sit Ups

 

Endurance Training @ 8pm

Open WOD 12.1

7 minute AMRAP:

Burpee + 6" touch

 

(Compare to 25th February 2012)

 

Rest 7 minutes

 

For time:

Complete 100% of Reps from above WOD.

On the top of every minute perform 10 Russian KB Swings

 

 

Tuesday 17th October 2017

Black and Blue Games 2017

This Saturday will see us host our 10th edition of the Black and Blue Games.

All workouts for the day's event can now be viewed on our website here.

Competition entry is now closed.

 

Today's Training

4 sets:

Dips x 3-5 reps

Strict Pull Ups x 3-5 reps

or

Ring Muscle ups x 3-5 reps

 

Use an appropriate variation depending on your current strength and technique.

The following variations are increasing in difficulty and can be used for Dips, Pull Ups and Muscle Ups:

- Feet assisted

- Band/Partner Assisted

- Bodyweight

- Weighted

 

12 minute AMRAP:

12 Burpees

6 DB Deadlift 2 x 20/15kg

6 DB Hang Power Cleans 2 x 20/15kg

6 DB Shoulder to Overhead 2 x 20/15kg

 

Competition Training

"Rainhill Masters Final"

Partner WOD

Run 200m

20 Synchro Box Jump Overs 24/20"

20 Synchro Thrusters 45/30kg

Run 200m

15 Bar Muscle Ups

Run 200m

10 Synchro Box Jump Overs 24/20"

10 Synchro Power Snatch 45/30kg

Run 200m

 

 

Monday 16th October 2017

Today's Training

5 Sets:

Back Rack Lunges x 5 each leg

Russian Swing x 10 reps

Rest 2-3 minutes between sets

 

"Jackie"

For time:

Row 1000m

50 Thrusters 20/15kg

30 Pull Ups (Scale to Jumping Pull Ups)

 

Time Cap = 12 minutes

Compare to 6th December 2016

 

Endurance Training @ 8pm

On 0 minutes

Time Trial:

Run 400m or Row 500m

 

On 7 minutes

20 minute AMRAP:

200m Run

250m Row

200m Ski

0.5km Assault Bike

 

 

Saturday 14th October 2017

Please note the new times for Sunday Social and Barbell Club below.

 

Today's Training

Saturday Sickener!

3 rounds for time
400m Sandbag Run 22.5/15kg
20 Sandbag Front Rack Lunges 22.5/15kg
20 Press Ups
20 Sit Ups
20 Wall Ball 20/14lb, 10/9'
100m Farmers Walk 2 x 24/16kg
Rest 90 seconds between rounds

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 Leeds Barbell Club

 

 

 

 

Friday 13th October 2017

Today's Training

7 sets:

Hang Power Snatch x 2

For technical focus, work across at a weight that allows development of technique and key positions.

For experienced lifters, start around 60% 1RM Power Snatch and build the weight across sets.

 

"Friday 13th"

5 rounds:

12 KB Swings 24/16kg

9 Thrusters 40/25kg

7 Pull Ups (Scale to Ring Rows)

On the top of every minute perform 3 burpees!

 

Time Cap = 13 minutes

Compare to 13th January 2017

 

Endurance Training @ 8pm

"Assaulted by Annie"

70 Double Unders

50 Sit Ups

30 Calorie Assault Bike

50 Double Unders

50 Sit Ups

50 Calorie Assault Bike

30 Double Unders

50 Sit Ups

70 Calorie Assault Bike

 

 

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