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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 15th December 2018

Please note the gym will be closed this evening from 5-7pm and there is no Hill Sprints or Sunday Social on tomorrow. Sunday's Barbell Club is on as normal from 11.30am-1.30pm.

 

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

90 seconds On/30 seconds Off x 5

Rest 3 mins

30 seconds On/30 seconds Off x 5

Rest 3 mins

20 seconds On/40 seconds Off x 10

 

CrossFit at 10 and 11am

"Saturday Sickener"
 
 

"Filthy Fifty"

For time:

50 Box Jumps 24/20"
50 Jumping Pull Ups
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20/15kg
50 Back extensions
50 Wall Ball 20/14lb, 10/9'
50 Burpees
50 Double Unders

Time Cap = 30 minutes

Compare to 26th November 2016


 

Sunday Sessions

11:30am Barbell Club

25mins:
Pull + Snatch - Work up to heavy single

 

20mins:
Pull + Clean + Jerk - Work up to heavy single

 

Clean Pull 4x3 @90-105%

 

Friday 14th December 2018

Today's Training

CrossFit

Every minute on the minute for 12 minutes:

3 Dead Stop Deadlifts @ 65% 1RM

Focus on accelerating the bar from a dead stop as fast as possible on each rep while maintaining good position and bar path. Keep the eccentric movement steady and controlled.

 

"Nasty Girls"

3 rounds for time:

50 Squats

7 Muscle Ups

10 Hang Power Cleans 60/40kg

Scale Muscle Ups to Burpee CTB Pull Ups -> Burpee Pull Ups -> Burpee Jumping Pull Ups

Time Cap = 12 minutes

Compare to 15th December 2017

Barbell Club at 6pm

Split Jerk 5x2 @80-90%

 

Push Press 4x3 - Heavier than last week

 

Strength Training at 7pm

A) Back Squat

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM (aim to match or beat reps from 3 weeks ago)

Working 1RM is 90% of 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.


3 sets:
Good Morning x 8-12
KB Suitcase Deadlift + Carry x 10 + 30m each side
Rest 60-90 seconds between exercises
 

Tabata Lunges and Abs

6 rounds:

20 seconds Lunges (any variation)

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups/Hollow Hold/Hanging L-Sit

10 seconds Rest


Endurance Training at 8pm

For Time:

10 Burpees

 

10 Burpees

25 Push-Ups

 

10 Burpees

25 Push-Ups

50 Lunges

 

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

 

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

 

 

Thursday 13th December 2018

Today's Training

CrossFit

12 Days of CrossFit Christmas - Day 4

 

"Rene"
7 rounds for time:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 10kg weight vest or body armor, wear it!
Time Cap = 35 minutes
 
Cool down and Stretch
 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Handstand to Forward Roll to (Pistol) Squat

2) Strict Toes to Bar

3) Dips

4) Box Jumps

5) Rest

 

 

Wednesday 12th December 2018

Today's Training

CrossFit

Thruster - 20 minutes to build to a heavy set of 5

- Take the bar from the floor

 

12 Days of CrossFit Christmas - Day 3

"Karen"

For time:

150 Wall Balls 20/14lb, 10/9'

 

Time Cap = 11 minutes

Compare to 14th December 2015

 

Barbell Club at 6pm

20 mins:
Snatch - Work up to heavy double

 

15mins:
Clean + Jerk - Work up to heavy double



Strength Training at 7pm

A) Deadlift

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM (aim to match or beat reps from 3 weeks ago)

Working 1RM is 90% of 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.


3 sets:
DBall Cleans x 3-5
Single Arm Row x 8-12 each arm
Rest 60-90 seconds between exercises
 
3 rounds:
30 secs On/30 secs Off
Russian KB Swings
DB Curls
 

Endurance Training at 8pm

Every 2 mins x 3:

75 double unders


REST 2 MINS


EMOM 10:
1) 20 Russian swings
2) 20 KB squats


REST 2 MINS


Every 2 mins x 3:

400m run

 

 

Tuesday 11th December 2018

Today's Training

12 Days of CrossFit Christmas - Day 2
 

"Partner Luke"


In Pairs complete the following for time:
Run 400m
15 Clean and Jerk 70/50kg
Run 400m
30 Toes to Bar
Run 400m
45 Wall Ball 20/14lb, 10/9'
Run 400m
45 KB Swings 24/16kg
Run 400m
30 Ring Dips
Run 400m
15 Front Rack Lunges 70/50kg
Run 400m


The first and last 400m runs should be completed together. All others 400s should be done as 2 x 200m relay. Reps on all other exercises can be split between the pair however you choose.

Time Cap = 30 minutes


Barbell Club at 8pm

Clean + Jerk 5x1+2 @80-90%

 

15mins:
Front Squat - Work up to heavy triple


Gymnastics at 8pm

Gymnastics Coaching and Conditioning

Each Tuesday in December our Head Gymnastics Coach, Big Alex Heslop, will be coaching you through a variety of gymnastics exercises and progressions to help develop your strength, mobility and technique.
 
 
 
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