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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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Friday 22nd June 2018

CrossFit

Deadlift

10 @ 65% 1RM
8 @ 70% 1RM
6 @ 75% 1RM
4 @ 80% 1RM
2 @ 85% 1RM
 
Rest around 2 minutes between sets.
Percentages are approximate. Aim to start at a weight you can move well for 10 reps and increase the load each set as the reps come down.
If you did this on 25th May 2018 aim to add 2.5kg to each of the working weights.
 

7 minute Ladder:

3-6-9-12-etc reps of:
Thrusters 45/30kg
Toes to Bar

 

Barbell Club at 6pm

20mins:
Clean + Jerk 5x1+2 @75-85%

15mins:
Snatch Balance 5x2 @75-85%

 

Strength Training at 7pm

Upper

Superset x 4:
Bench Press x 5
Bent Over Row x 5
 
Superset x 3:
Double KB Shoulder Press x 8-12
Strict Pull Ups/Ring Rows x 5-10
 
EMOM9:
1) 30 seconds Press Ups
2) 30 seconds Sit Ups
3) 30 seconds DBall Clean to Shoulder

Endurance Training at 8pm

Every 6 mins x 4:

In 4 minutes...
Row 600/500m
Then AMRAP:
15 KB swings
30 Double Unders

 

Start each 4 minutes with the Row then continue the AMRAP where you left off.

 

 

Thursday 21st June 2018

Today's Training

CrossFit

30 minute AMRAP:

1 set Muscle Ups/Pull Ups
200m Row, Ski, Run or 500m Assault Bike
Rest 30 seconds
50 Double Unders
200m Row, Ski, Run or 500m Assault Bike
Rest 30 seconds


- No scores or prescriptions on  movement difficulty for this WOD.

- Muscle Ups/Pull Ups can be strict or kipping.
- 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) Handstand Walk

2) Pistol Squat

3) Rope Climb

4) L-Sit

5) Rest

 

 

 

Wednesday 20th June 2018

Today's Training

CrossFit

Every 90 seconds x 8
1 Squat Clean + 1 Hang Squat Clean + 2 Shoulder to Overhead

Build up to around 80-85% of max Clean + Jerk or work across at a weight that allows development of positions and technique.

Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:

Run 200m
15 Wall Ball 20/14lb, 10/9'

 

Barbell Club at 6pm

25mins:
Jerk Dip + Split Jerk 5x2 @80-90%

15mins:
Jerk Dip 5x3 @90-105%

Strength Training at 7pm

Legs

A) Barbell Lunge 5 x 3
- Front or Back Rack
- Rest 2 minutes between sets

B) 3 sets:
Landmine Squat x 8-12 reps
Double KB Swing x 8-12 reps

C) EMOM9:
1) 8-12 Single Leg Deadlift (R)
2) 8-12 Single Leg Deadlift (L)
3) 30 second DBall/Sandbag Carry

 

Endurance Training at 8pm

For time:
20-18-16-...-6-4-2 reps for time:
Calorie Assault Bike/Row or Ski
DB Snatch
Burpees to 6" touch

 

 

Tuesday 19th June 2018

Today's Training

Monster Mash

"Speal vs Khalipa"
1-2-3-4-5-6-7-8-9-10 reps of:
Clean and Jerk 70/45kg
Perform 1 round of Cindy after each set of Clean and Jerks
 
Time Cap = 24 minutes
 

Barbell Club at 8pm

20mins:
Power Snatch + Snatch 5x2 @80-90%

15mins:
Snatch Pull 5x3 @90-105%

 

Gymnastics at 8pm

Ring Skills

+

Full Body Gymnastics Conditioning

Monday 18th June 2018

Today's Training

CrossFit

Back Squat 4 x 5

Aim to work across at 75% 1RM (or 75% + 2.5-5kg heavier than 4th June 2018)

Rest 2 minutes between sets

 

21-15-9 reps for time:
KB Swings 32/24kg
Burpees
 

Barbell Club at 6pm

20 mins:
Power Clean + Clean 5x2 @80-90%

15mins:
Clean Pull 5x3 @90-105%

 

Strength Training at 7pm

Push

A) Landmine Chest Press 4 x 6


B) 3 sets:

KB Shoulder Press x 5-10

Landmine Single Arm Row (R) x 8-12 reps

Landmine Single Arm Row (L) x 8-12 reps


C) EMOM9:
1) 30 seconds DB Curls
2) 30 seconds Dips/Press Ups
3) 30 seconds Landmine Rotations


Endurance Training at 8pm

Partner WOD- alternating rounds
8 rounds (4 each):
400m Row
400m Run
400m Ski or 1km Assault Bike

 

 

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