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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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Monday 27th August 2018

Bank Holiday Opening Hours

Please note we will be open the following times today:

10-11am Team WOD

11-1pm Open Gym

4-6pm Open Gym

6-7pm Team WOD

 

Today's Training

CrossFit @ 10am

Bank Holiday Team WOD

 

In teams of 2 or 3 you have 30 minutes to complete the following WOD while accumulating max calories on the Row/Ski/Bike:

Run 1800m

90 DB Thrusters 2 x 20/15kg

90 Burpees over the DBs

90 Sandbag Lunges 30/22.5kg

 

- Score is total calories accumulated on the Row/Ski/Assault Bike.

- Teams can have someone working on the Row/Ski/Assault Bike at the same time as having one person working through the WOD reps.

- The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are complete in 30 minutes.

- Scaling options available on all exercises as normal.

 

Bank Holiday Met Con @ 6pm

 

 

Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym.

 

Barbell Club

Depth Jump - Max height from low box

 

15mins:
High Hang Snatch + Hang Snatch x2 @70-85%

 

Hang Snatch Pull 4x3 @80-90%

 

Strength Training

Bench Press - Build to a 5RM for the day
3 x 3 @ 90% of above

 

3 sets:
Single Arm Landmine Press x 6 each arm
Pendlay Row x 10 reps each arm
Rest 60 seconds between exercises

 

EMOM8:
1) 30 seconds Dips/Press Ups
2) 30 seconds L-Pull Ups

 
 

Saturday 24th August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

1 minute Easy/1 minute Hard x 6

Rest 3 minutes
45 seconds On/30 seconds Offx 6
Rest 3 minutes
20 seconds On/20 seconds Off x 9


CrossFit at 10 and 11am

Saturday Sickener

 

Partner WOD
In pairs and alternating exercises complete AMRAP in 30 minutes:
30 DB Deadlifts 2 x 20/15kg
20 DB Hang Squat Cleans 2 x 20/15kg
20/15 Calorie Row, Ski or Bike
20 Burpees
20 DB Thrusters 2 x 20/15kg
20 Toes to Bar
20/15 Calorie Row, Ski or Bike


 

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

For time:
1600m row
1600m ski/3.5km bike
1600m run
800m row
800m ski/2km bike
800m run
400m row
400m ski/1km bike
400m run
200m row
200m ski/500m bike
200m run
 

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 3x20m

 

Jump Squats 4x3 - pause in landing - light or no weight

 

25mins:
Snatch x2 - Work up to heavy double

 

25mins:
Clean + Jerk - Work up to heavy double

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


 

 

Friday 23rd August 2019

Today's Training

CrossFit

Every 60 seconds x 15:
1 Power Clean + 1 Hang Squat Clean

 

Minutes 0-5) 50-60%
Minutes 6-10) 60-70%
Minutes 11-15) 75%+

 

This can also be done as 1 Power Snatch + 1 Hang Squat Snatch at same percentages.


 
 

5 rounds for max reps:
Working 60 seconds On/30 seconds Off:
5 Ground to Overhead 50/35kg
5 Burpees over the Bar

 

- Continue each round where you left off.
- Score is total reps completed across all 5 rounds.

 
 

Barbell Club at 6pm

Box Jump 4x3

 

15mins:
High Hang Clean + Hang Clean x2 @65-80%

 

Tempo Front Squat 4x3 (20X1) @70-80%

 

Strength Training at 7pm

4 sets:
Front Rack Lunge x 6 each leg (all 6 on one leg then 6 on the other)
Russian Swing x 12
Rest 60-90 seconds between exercises

 

4 sets:
Tempo KB Squat x 5 @ 52X2 (1 or 2 KBs)
Rest 2 minutes

 

EMOM9:
1) 30 seconds KB RDL
2) 30 seconds Calf Raises
3) 30 seconds DBall/Sandbag Bear Hug

 

Endurance Training at 8pm

For time


50-40-30-20-10:
Double unders
Grasshoppers
Air squats


25-20-15-10-5:
Sprawls (with press up)
KB swings
Goblet squats


10-8-6-4-2:
Strict pull ups
Lengths bear crawl
D-ball squats

 

 

Thursday 22nd August 2019

Today's Training

CrossFit

Movement Development - Rope Climbs

Coaching will be on the technique, strength and progressions to develop different variations of quality Rope Climbs.

 

Every 6 minutes x 4:
Row 500/450m
Run 400m

Aim to hit a consistent pace across all 4 intervals

 

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) Skin The Cat

2) Strict Sit Ups

3) Handstand Press Ups

4) Pistol Squats

 

 

Wednesday 21st August 2019

Today's Training

CrossFit

Push Press (not jerk) - Build to a 5RM for the day

 

 

Partner WOD

You Go, I Go
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings 32/24kg
Burpees

Time Cap = 14 minutes

 

Barbell Club at 6pm

15mins:
Hang Power Snatch - Work up to heavy double

 

15mins:
Hang Power Clean - Work up to heavy double

 

Strength Training at 7pm

4 sets:
DB Chest Press x 12
Max set Pull Ups (Regular/Weighted/Assisted - aim for around 10 reps on first set)
Rest 60-90 seconds between exercises

 

4 sets:
Tempo Pendlay Row x 5 @ 52X2
Rest 2 minutes

 

EMOM9:
1) 30 seconds Dips
2) 30 seconds (weighted) Front Leaning Rest
3) 30 seconds Barbell Curls

 

Endurance Training at 8pm

DB 'Chief'
5x 3 min AMRAPs (rest 1 min)
3 DB power cleans
6 press ups
9 squats


- aim to increase the DB load each around

- start each round from where you left off
 
 
 
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