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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 22nd July 2017

Today's Training

Saturday Sickener!

3 rounds for time:
Row/Ski 1km or Assault Bike 2km
30 Sit Ups
25 DB Push Press 2 x 20/15kg
20 Single Leg V-Sits
15 DB Hang Squat Cleans 2 x 20/15kg

 

Time Cap = 32 minutes

 

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

CrossFit Leeds School Sports Day, Saturday 5th August at Roundhay Park at 10am. All members welcome.

 

 

Friday 21st July 2017

Today's Training

Back Squat

20 reps @ 55% 5RM

15 reps @ 65% 5RM

10 reps @ 75% 5RM

5 reps @ 85% 5RM

Rest 2-3 minutes between sets

 

3 rounds for time:

21 Unbroken Double Unders

15 Burpees

9 Hang Power Cleans 70/50kg

 

Time Cap = 11 minutes

 

Endurance Training @ 8pm

10 rounds:

Row 60 seconds @ 90-95% effort

Rest 90 seconds

 

Rest 3 minutes

 

5 rounds:

Row 30 seconds @ 100% effort

Rest 30 seconds

 

 

Thursday 20th July 2017

Today's Training

Skill - Turkish Get Ups

Turkish Get Up demo

 

20 minute AMRAP:

Run 400m

18 KB Swings 24/16kg

15 Tuck Ups

12 KB Reverse Lunges 24/16kg

2 Wall Climbs

 

Gymnastics @ 8pm

Bar Skills

This months gymnastics will be focusing on bar skills! We've had a few requests for bar muscle ups so the three weeks will involve a range of skill and strength work that will build towards them. Participants for this session should be able to complete at least 3 strict Pull Ups.

 

If you're pull up strength is not quite there yet, there's no better place to start than our Level 1 pull up programme.
http://www.crossfitleeds.com/blog/1177-pull-ups-level1.html

 

 

Wednesday 19th July 2017

Today's Training

Shoulder Press 4 x 5

Take bar from the floor

Rest 2 minutes between sets

 

Partner WOD

In pairs with only one person working at once complete the following for time:

150 Box Jump Overs 24/20"

125 Wall Ball 20/14lb, 10/9'

100 Deadlifts 80/kg

75 Toes to Bar

 

Time Cap = 20 minutes

 

Endurance Training @ 8pm

30 minute AMRAP:

40m Bear Crawl

30 Squats

30 Seconds Front Leaning Rest

30 Russian Swings

250m Ski

 

 

Tuesday 18th July 2017

Today's Training

Skill - Handstand Press Ups

Coaching will focus on strength development for Handstand Press Ups.

See video below for some of the progressions we will be working through.

 

For time:

3-6-9-12-15-18-21 Calorie Row/Ski/Bike

21-18-15-12-9-6-3 Burpees

 

E.g. 3 Calorie Row, 21 Burpees, 6 Calorie Row, 18 Burpees, 9 Calorie Row, etc...

Time Cap = 25 minutes

 

Competition Training

For time:

21 - 15 - 9 Thrusters 40/30kg

400m - 300m - 200m Run

 

Rest 3 minutes

 

21 - 15 - 9 Calorie Assault Bike

100 - 75 - 50 Double Unders

 

Rest 3 minutes

 

21 - 15 - 9 Calorie Ski

40 - 30 - 20m Sinlge Arm DB Overhead Lunge Walk 20/15kg

 

 

 

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