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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 January 2017

Today's Training

Push Jerk 4 x 5

Work across at around 75-80% 1RM

Take bar from the floor

Rest 2 minutes between sets

 

Partner WOD

In pairs and alternating rounds complete AMRAP in 14 minutes:

10 Deadlifts 80/55kg

Run 200m

 

Endurance Training @ 8pm

5 rounds:

3 minute AMRAP

15 Calorie Ski/Bike

15 Box Jumps

As many 10m Shuttle sprints in remaining time

 

Rest 2 minutes between rounds

 

 

Tuesday 17th January 2017

Today's Training

Skill - Handstand Press Ups

Coaching will focus on movement development for kipping Handstand Press Ups.

 

Alternatively work through the following for 15-20 minutes focussing on technique:

5-10 HSPUs (any variation)

Rest 1-2 minutes

1 minute Double Unders

Rest 1-2 minutes

 

Every minute on the minute for 15 minutes:

Minute 1) 30 seconds V-Sits

Minute 2) 30 seconds Pull Ups/Muscle Ups (any variation)

Minute 3) Max Calorie Row in 30 seconds

 

Score is total Calories across 5 rounds.

 

Competition Training

For as long as possible:

0-3 minutes complete 2 rounds:

1 Rope Climb 15'

5 Power Cleans 60/40kg

10 Wall Ball 20/14lb, 10/9'

 

3-6 minutes complete 2 rounds:

2 Rope Climbs 15'

5 Power Cleans 60/40kg

10 Wall Ball 20/14lb/10/9'

 

6-9 minutes complete 2 rounds:

3 Rope Climbs 15'

5 Power Cleans 60/40kg

10 Wall Ball 20/14lb/10/9'

 

etc. following same pattern for as long as you can keep up!

 

 

Monday 16th January 2017

Today's Training

Front Squat 5 x 3

Aim to work across at 75-80% of 1RM

Rest 2 minutes between sets

 

6 minute AMRAP:

12 Thrusters 40/30kg

8 Burpee Bar Jumps

 

Endurance Training @ 8pm

0-5 minutes

Run 800m

Then Row as far as possible

 

10-14 minutes

Run 600m

Then Row as far as possible

 

18-21 minutes

Run 400m

Then Row as far as possible

 

24-26 minutes

Run 200m

Then Row as far as possible

 

Write down total distance rowed!

 

 

Saturday 17th January 2017

Saturday Sickener

For time:

15 Burpees

 

Rest 30 seconds

 

15 Burpees

20 Wall Ball 20/14lb, 10/9'

 

Rest 1 minute

 

15 Burpees

20 Wall Ball 20/14lb, 10/9'

25 Toes to Bar

 

Rest 90 seconds

 

15 Burpees

20 Wall Ball 20/14lb, 10/9'

25 Toes to Bar

30 Unbroken Double Unders

 

Rest 2 minutes

 

15 Burpees

20 Wall Ball 20/14lb, 10/9'

25 Toes to Bar

30 Unbroken Double Unders

35 Calorie Row/Ski/Assault Bike

 

Time Cap = 30 minutes

 

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

 

Friday 13th January 2017

Today's Training

Deadlift 2 x 5, 1 x as many as possible (perfect form)

Work at around 75% of 1RM for all 3 sets.

If you did this strength piece on 23/12/16 and got 10 reps or more on the AMRAP, increase the load by 2.5-5kg

 

"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 May 2016

 

Endurance Training @ 8pm

Run 1 mile

Rest 5 minutes

 

8 sets:

Run 200m (at around 1 mile pace)

Rest 30 seconds

 

Rest 5 minutes

 

Run 1 mile

Get as close to first time as possible!

 

 

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