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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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Thursday 24th January 2019

Today's Training

CrossFit

30 minute AMRAP:
500m Row
15 Wall Ball 20/14lb, 10/9'
15 Tuck Ups
500m Ski or 1Km Bike
15 Box Jumps 24/20"
30 seconds Front Leaning rest
 
10 minutes Stretch and Cool Down
 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

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

1) Ring Muscle Ups

2) V-Sits

3) Handstand Holds/Walks 

4) Box Jumps

 

 

Wednesday 23rd January 2019

Today's Training

CrossFit

Every 90 seconds x 8:
3 Hang Squat Cleans
Start around 50-60% and build weight across as strength and technique allow.
 

Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:
3 Hang Power Cleans 60/40kg
5 Front Squats 60/40kg
Run 150m

 

Barbell movements can be changed up to Hang Power Snatch and Overhead Squat at a prescribed weight of 50/35kg if desired.


Barbell Club at 6pm

15mins:
Deadlift + Snatch x2 @60-75%

 

15mins:
Deadlift + Clean + Halt Jerk x1 @60-75%


Strength Training at 7pm

A) Every 2 minutes x 5 (20 minutes):
1) Alternating DB Shoulder Press x 6 each arm
2) 30 seconds Pull Ups

 

B) Every 90 seconds x 3
1) Landmine Press x 8
2) 30 seconds Press Ups
3) 30 seconds Double KB Bent Over Row

 

C) 4 sets each arm, alternating
20m Walk (1 KB OH/1 KB Rack)
- Work as a pair and alternate every 40m, i.e. Once you've worked 20m with each arm overhead.

 

Endurance Training at 8pm

Running workshop including:
1) Warm up and drills
2) Running technique
3) Race/time trial tactics
4) Time trial attempts at chosen distances

 

 

Tuesday 22nd January 2019

Today's Training

Skill Focus - Handstand Press Ups

Coaching will focus on movement development and strength to develop strong Handstand Press Ups.

 

If you are competent with Handstand Press Ups, work through the following focussing on quality:

Every 2 minutes x 5 (20 minutes)

1) 1 set Handstand Press Ups (any variation)
2) 1 set Pull Ups or Muscle Ups (strict or kipping)
 
 

5 rounds for max reps
1 minute On/30 seconds Off:
Calorie Row, Ski or Bike
Burpee Plate Jumps

 

Barbell Club at 8pm

15mins:
High Hang Clean x2 @60-70%

 

20mins:
Segment Hang Clean x2 @60-75%


Gymnastics at 8pm

Pull Ups/Toes to Bar/Bar Muscle Ups

Our January gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar.
 
 
 

Monday 21st January 2019

Today's Training

CrossFit

Every 2 minutes x 5:
12 Front Rack Lunges (6 each leg, alternating)
Take bar from the floor
Work across all 5 sets at the same weight
 
Rest 5 minutes
 
Every 2 minutes x 5:
6 Shoulder to Overhead
Take bar from the floor
Work across all 5 sets at the same weight
 
Rest 5 minutes
 
10 minute Ladder:

2-4-6-8-10-etc reps of:
DB Power Clean 2 x 20/15kg
DB STOH 2 x 20/15kg
Perform 15 Sit Ups after each round

 

Barbell Club at 6pm

15mins:
High Hang Snatch x2 @60-70%

 

20mins:
Segment Hang Snatch x2 @60-75%

 

Strength Training at 7pm

Dynamic Effort Lower

 

A) Every 90 seconds
5-8 High Box Jumps

- Focus on moving with explosive power and intent on all reps.

 

B) 5 sets:
Back Squat x 3 @ 70%, 30X1 tempo

KB Single Leg RDL x 5 each leg
- moderate weight that you can move with balance and stability

 

Rest 60-90 seconds between exercises

 

C) EMOM12:
1) Russian Swing x 8-12
2) 8 Landmine Squats
3) 30-60 seconds Front Loaded Carry
4) Rest


Endurance Training at 8pm

Partner WOD

"JENKINS"
Split reps up as you wish
AMRAP 40:
50 burpees
400m run together
50 KB swings
400m run together
50 pull ups
400m run together
50 press ups
400m run together

 
 

Saturday 19th January 2019

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
 
1 minute Steady/1 minute Hard x 5
Rest 3 minutes
45 seconds On/30 seconds Off x 6
Rest 3 minutes
Row 100m/Rest 20 seconds x 10

CrossFit at 10 and 11am

"Saturday Sickener"
 
Partner WOD
Working in pairs for max total Calories:
 
Part A
Alternating with partner 2 minutes On/2 minutes Off x 4 rounds each
6 Shoulder to Overhead 60/40kg
6 Hang Power Cleans 60/40kg
6 Deadlifts 60/40kg
6 Burpees Over the Bar
In remaining time complete Max Calories on the Row, Ski or Bike
 
Rest 5 minutes
 
Part B
In pairs with only one person working at you have 10 minutes to complete:
30 Shoulder to Overhead 60/40kg
30 Hang Power Cleans 60/40kg
30 Deadlifts 60/40kg
30 Burpees Over the Bar
In remaining time complete Max Calories on the Row, Ski or Bike
 
Score is total Calories from Part A + Total Calories from Part B

Strength Training at 5pm

Endurance Training at 6pm

5 rounds for time:
5 strict chin ups
10 press ups
15 DB squats
20 Single leg v-sits
250m row/ski
 

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 Barbell Club

25mins:
Deadlift + Snatch x2 @60-75%

 

20mins:
Deadlift + Clean + Jerk x1 @60-75%

 

20mins:
Clean Pull to Knee x3 @70-80%

 

 

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