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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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Saturday 20th July 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

2 minutes On/45 seconds Off x 6
Rest 3 minutes
1 minute On/45 seconds Off x 3
Rest 3 minutes
30 seconds On/30 seconds Off x 6


CrossFit at 10 and 11am

Saturday Sickener

 

30 minute AMRAP:
Run 300m
10 Burpees
10 Toes to Bar
10 Box Jumps 24/20"
10 Calorie Row/Ski/Bike
 
Compare to 26th January 2019


Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

AMRAP 30

Buy in:
10 rounds of strict Cindy (5 strict pull ups, 10 press ups, 15 air squats)

Then AMRAP:
DB DT with core-
12 DB deadlifts
9 DB hang power cleans
6 DB STOH
12 DB sit ups

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

Bounding 4x20m

 

Pause Wall Balls 3x8

 

20mins:
Snatch* x2 @60-70%

 

20mins:
Clean + Jerk* x2 @60-70%

*Must pause in the catch for Snatch, Clean and Jerk

 

 

Friday 19th July 2019

Today's Training

CrossFit

Tempo Squat 3 x 5 @ 53X1 tempo


- Front or Back Squat
- Work around 50-60% 1RM

- 5 second descent, 3 second pause in bottom position, Drive out of bottom position with speed and maintaining strong position, 1 second reset at the top.

 
For time:
30 Shoulder to Overhead 35KG/25KG
15 Burpee Bar Jumps
30 Front Squats 35KG/25KG
15 Burpee Bar Jumps
30 Thrusters 35KG/25KG
15 Burpee Bar Jumps

Time Cap = 12 minutes
 

Barbell Club at 6pm

Box Jump 4x3

 

15mins:
High Hang Clean x3 @50-60%

 

Tempo Front Squat 3x5 (3, 2, X) @50-60%

 

Strength Training at 7pm

Every 3 minutes x 5 rounds (rotate through movements for 5 rounds/45 minutes):

 

1) Bench Press x 5 @ 75-80% 1RM

 

2) 10 KB Z-Press + 30 second Weighted Plank

 

3) Single Arm Row x 10 each arm


Endurance Training at 8pm

Death by Burpee box jumps
EMOM for as long as possible
Burpee Box Jumps
 
*start with 1 rep in the 1st minute*
*add 1 rep each min*
*when you fail, rest 1 min then…

AMRAP 10 burpees, 10 box jumps, 10 cal AB/ski until 25 mins is complete
 

 
 
 

Thursday 18th July

Today's Training

CrossFit

3 rounds:


4 minute AMRAP:
3 Muscle Ups or 10 Pull Ups

10 Press Ups/HSPUs

10 DB Box Step Ups

 

Rest 2 minutes

 

4 minute AMRAP:
Row, Ski or Bike

Rest 2 minutes

 

- No scores or prescriptions on weights or movement difficulty for this WOD.


Gymnastics at 7pm

Gymnastics Coaching and Conditioning

 

Every 90 seconds x 5 rounds:

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

1) Handstand Walk

2) Bar Pull Over

3) Box Jumps

4) 10 V-Sits + 10 Sit Ups + 10 second Hollow Hold

 

 

Wednesday 17th July

Today's Training

CrossFit

Build to a heavy 3RM TnG Power Clean and Shoulder to Overhead

- This can also be done as 3RM Power Snatch if preferred.

 
Partner WOD

In pairs complete AMRAP in 12 minutes:
Clean and Jerk 50/35kg

 

- No dumping the Barbell
- Bar should be a light to medium load so you can work on smooth and consecutive Touch and Go reps.
- Partners alternate through a 150m Run throughout the WOD!

 

Barbell Club at 6pm

15mins:
Block Power Snatch x2 @50-60%

 

15mins:
Block Power Clean x2 @50-60%


Strength Training at 7pm

Back Squat - Build to a 5RM for the day

1 x Max set @ 90% of above

 

3 sets:
Front Rack Lunge x 6 reps each leg
Russian Swing x 12 reps
Rest 60 seconds between exercises

 

400m Heavy Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.


 

Endurance Training at 8pm

Running - Developing consistency and efficiency

Every 12 mins x 3:
1 mile run
 
 
 

Tuesday 16th July 2019

Today's Training

Movement Development - Bench Press

Coaching on Set Up, Technique and Spotting for Barbell Bench Press

Build up to a heavy set of 5 reps.

 

12 minute AMRAP:
10 Burpees
10 Box Jumps 24/20"
10 Toes to Bar

 

Barbell Club at 8pm

Seated Plate Raises 3x10

 

20mins:
Squat Jerk x3 @50-60%



Gymnastics at 8pm

Kipping/Butterfly Pull Ups and Bar Strength

Our July gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar, including kipping and butterfly pull up variations.
 
 
 
 
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