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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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)



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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