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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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Tuesday 23rd October 2018

Today's Training

Rope Climbs

Coaching will be focussed on Rope Climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.

 

If you are competent with Rope Climbs, work through the following focussing on quality:

Every 2 minutes x 5 (20 minutes)

1) 1 set Rope Climbs

2) 1 set Handstand Variation (Handstand Hold/HS Walk/HSPU)

 

12 minute AMRAP:

15 Sit Ups
12 DB Deadlift
9 Toes to Bar/V-Sits/Single Leg V-Sits
6 DB Push Press

 
- No scores or prescriptions on weights/movement difficulty for this WOD.
- Work through with quality form and full range of movement at a pace that provides appropriate intensity for what you want to achieve and how your body is feeling! 

Barbell Club at 8pm

20mins:
Hang Clean + Jerk x2 @65-75%

 

Tempo Front Squat 5x5 (3, 0, X) @60-70%

 

Gymnastics at 8pm

Front and Back Levers and progressions

The exercises included in our Levers series of classes are excellent for developing upper body strength especially in the back, abs and biceps as well as continuing to improve your all round body control and breathing. They will have a heavy carry over to all the other exercises you do on the bar and rings.
 
 
 
 

Monday 22nd October 2018

Today's Training

CrossFit

DB Box Step Up 5 x 5 each leg
 
 
4 rounds for time:
1 minute On/30 seconds off:
Row, Ski, Assault Bike Calories
Burpee Box Jumps 24/20"
 

Barbell Club at 6pm

15mins:

Overhead Squat + Snatch Balance 4x2+1 @50-60%

 

20mins:
Halt Pull + Halt Snatch x2 @65-75%

 

Strength Training at 7pm

A) Shoulder Press
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM (aim to match or beat reps from 3 weeks ago)

 

Working 1RM is 90% of 1RM

 

Wendler 531 - How to Build Pure Strength


B) 3 sets:

Bench Press x 5-8
Single Arm DB Row x 5-8
Press Ups x 5-10

Rest 30 seconds between exercises.

Rest 2 minutes between sets


C) 3 rounds:

30 seconds Banded Pushdowns

30 seconds Rest

30 seconds Front Leaning Rest

30 seconds Rest


Endurance Training at 8pm

In pairs:
4 rounds each, alternating
Row 250m while partner holds 2 KBs in Rack


straight into...

 

8 rounds each, alternating:
Row 250m

 

 

Saturday 13th October 2018

Please note there will be no classes or Open Gym today as we are hosting our Black and Blue Mixed Pairs Competition

 

Keep up to date with score throughout the day on this link

Schedule

8.30-9.00 - Athlete Registration

 

"Complexity"

9.30 - 10.45

 

"Dumb Running!"

11.15 - 12.30

 

"Synchro"

13.00 - 14.30

 

"Couple Finisher"

15.00 - 16.00

 

16.30 Presentations

 

"The After Party"

19.30 @ Box, Leeds City Centre

Workouts

 

WOD 1

"Complexity"

7 minutes for you and your partner to establish a max unbroken Barbell complex...

3 Power Cleans
3 Shoulder to Overhead
3 Hang Squat Cleans

 

WOD 2

"Dumb Running"

For time:
400m Sandbag Run together
30 Dumbbell Deadlifts/Power Cleans 2 x 15kg
400m Sandbag Run together
30 Dumbbell Deadlifts/Power Cleans 2 x 15kg
400m Sandbag Run together

Time Cap = 9 minutes to begin final run

 

WOD 3

"Synchro"

Choose 1 of the following 3 WODs

 

9 minute AMRAP:

30 Wall Balls 20lb, 10/9'

10 Synchro KB Swings 32/24kg

10 CTB Pull Ups

10 Synchro KB Lunges 32/24kg

9 minute AMRAP:

35 Wall Balls 14lb, 10/9'

12 Synchro KB Swings 24/16kg

15 Pull Ups

12 Synchro KB Lunges 24/16kg

9 minute AMRAP:

40 Wall Balls 10lb, 10/9'

15 Synchro KB Swings 16/12kg

20 Ring Rows

15 Synchro KB Lunges 16/12kg

 

WOD 4

"Couple Finisher!"

To be revealed!!!


 

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:
Snatch Deadlift + High Hang Snatch x3 @60-75%

20mins:
Clean Deadlift + High Hang Clean + Jerk x2 @60-75%

Low Hang Clean Deadlift w/Eccentric 5x5 @80-95%

 

 

Friday 5th October 2018

Please note. there will be no classes or Open Gym tomorrow as we are hosting our Black and Blue Games Mixed Pairs event.

All members are very welcome and encouraged to come down anytime through the day to support and hang out at what promises to be a fantastic event.

 

Today's Training

CrossFit

Every 3 minutes x 5:

With a pair of Dumbbells complete the following complex:
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
5 Squats

Aim to do all 5 sets at a medium/heavy weight where you can maintain quality technique.

Weight can vary from one set to another.

 

4 rounds for time:
36 Double Unders
24 Wall Ball 20/14lb, 10/9'
12 Toes to Bar

 

Time Cap = 12 minutes

 

Barbell Club at 6pm

20mins:

Halt Power Jerk + Halt Split Jerk x2 @60-70%

 

Press from Split 5x5 - Heavier than Week 2

 

Strength Training at 7pm

A) Back Squat
5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of 1RM

 

Wendler 531 - How to Build Pure Strength


3 sets:
Good Morning x 5-8
KB Suitcase Deadlift + Carry x 8 + 20m 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

15-14-13-12...4-3-2-1 reps of:

Plate Ground to Overhead

Burpee Plate Jumps

Overhead Plate Lunges (right leg + left leg is 1 rep)

 

Thursday 18th October 2018

Please note. there will be no classes or Open Gym this Saturday 20th October as we are hosting our Black and Blue Games Mixed Pairs event.

All members are very welcome and encouraged to come down anytime through the day to support and hang out at what promises to be a fantastic event.

Today's Training

CrossFit

Skill - Rowing Technique

Efficient Rowing Technique and how to effectively adapt Pace dependent on the workout.


20 minute AMRAP:

20/15 Calorie Row, Ski or Assault Bike
15 V-Sits/Tuck Ups/Sit Ups
10 DB Box Step Overs
 
- No scores or prescriptions on movement difficulty for this WOD.
- See video for Box Step Over variations (ignore the burpee part!!!)

- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 

 

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) Ring Muscle Ups

2) Box Jumps

3) Handstand to Forward Roll to (Pistol) Squat

4) L-Sit

5) Rest

 

 

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