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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 21st October 2017

Please note there will be no classes on today as we are hosting our 10th Black and Blue Games.

 

Tomorrow's Sunday Social (10.30am) and Barbell Club (11.30am) will be on as normal.

 

Black and Blue Games 2017

All athlete information can be viewed on our website here.

 

Results will be updated throughout the day here.

 

WODs

"Hookgrip"

6 minutes to find a max on the barbell complex:

Power Clean + Hang Squat Clean + Shoulder to Overhead

 

Rest 3 minutes then straight into...

 

"Superbad"

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Time Cap: 10 minutes

 

"Hell and Back"

For time:

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

50 Double Unders or 150 Singles

20 Box Jumps 24/20"
20 Ring Rows or 15 Pull Ups or 3 Bar Muscle Ups
20 Box Jumps 24/20"
50 Double Unders or 150 Singles
30 Wall Ball 20/14lb, 10/9'

 Time Cap = 12 minutes

 

"The Abyss"

For time:

Row 500m

25 Burpee Plate Jumps

Row 500m

Time Cap = 8 minutes

 

Sunday Sessions

There will be no Hill Sprints on today. Back next week, 9am at Roundhay Park.

 

10:30am Sunday Social 

 

11:30am Leeds Barbell Club

 

 

 

Friday 20th October 2017

Black and Blue Games 2017

This Saturday will see us host our 10th edition of the Black and Blue Games.

All athlete information can be viewed on our website here.

 

Please note there will be no classes on Saturday as we are hosting our 10th Black and Blue Games.

This weekend's Sunday Social (10.30am) and Barbell Club (11.30am) will be on as normal.

 

Today's Training

Deadlift 2 x 5, 1 x AMRAP

Work across all 3 sets at around 75% of your 1RM

Rest 3 minutes between sets

On your 3rd set perform as many reps as possible without loss of form

 

5 rounds for time:

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

Run 150m

Rest exactly 20 seconds between rounds

 

Endurance Training @ 8pm

On 0 minutes

Time Trial:

Run 1 mile or Row 2000m

 

On 15 minutes

Every minute on the minute for 10 minutes:

Run 150m

Row 200/150m

 

 

Thursday 12th October 2017

Today's Training

Skills - Double Unders

Coaching will focus on individual progressions on Skipping and Double Unders.
 
If already competent with Double Unders perform...
Every minute on the minute for 10 minutes:
30 seconds Max Double Unders
 
30 minute AMRAP:
16/12 Calorie Row/Ski/Bike
16 Box Step Overs 24/20", 2 x 15/10kg (full extension and both feet on top of box)
16 Renegade Row 2 x 15/10kg (No press up. Right arm is 1, left arm is 2, etc)
16/12 Calorie Row/Ski/Bike
16 Box Jumps 24/20" (step down)
16 Tuck Ups
 
Aim to work through the full 30 minutes at around 70% effort and maintain the same pace throughout. To help with this, make a mental note of how long the forst round takes and see how consistent you can keep each round. If first round takes 6 minutes you should be aiming to complete 5 full rounds in 30 minutes.

Gymnastics @ 8pm

Our skill focus this month with be Gymnastic Ring strength.


The format is going to change slightly as we will introduce conditioning pieces in each session. These will involve anything from fundamentals, broken up progressions or full skill movements allowing us to continue to get exposure to other movements and master key aspects that will transfer across to all of our gymnastics skills.
If you're interested there will be progressions for all levels of experience so there's no reason not to get involved!

 

 

Wednesday 18th October 2017

Black and Blue Games 2017

This Saturday will see us host our 10th edition of the Black and Blue Games.

All workouts for the day's event can now be viewed on our website here.

Competition entry is now closed.

 

Today's Training

7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead

For technical focus, work across at a weight that allows development of technique and key positions.

For experienced lifters, start around 65% 1RM Clean and Jerk and build the weight across sets.

 

Partner WOD

In pairs and alternating couplets complete AMRAP in 15 minutes:

5 Hang Squat Cleans + 5 Shoulder to Overhead 60/40kg

6 Burpee Bar Jumps + 4 Press Ups

7 V-sits + 3 Bar Muscle Ups

 

Scaling Options:

Bar Muscle Ups -> CTB Pull Ups -> Pull Ups -> Ring Rows

V-Sits -> Tuck Ups -> Sit Ups

 

Endurance Training @ 8pm

Open WOD 12.1

7 minute AMRAP:

Burpee + 6" touch

 

(Compare to 25th February 2012)

 

Rest 7 minutes

 

For time:

Complete 100% of Reps from above WOD.

On the top of every minute perform 10 Russian KB Swings

 

 

Tuesday 17th October 2017

Black and Blue Games 2017

This Saturday will see us host our 10th edition of the Black and Blue Games.

All workouts for the day's event can now be viewed on our website here.

Competition entry is now closed.

 

Today's Training

4 sets:

Dips x 3-5 reps

Strict Pull Ups x 3-5 reps

or

Ring Muscle ups x 3-5 reps

 

Use an appropriate variation depending on your current strength and technique.

The following variations are increasing in difficulty and can be used for Dips, Pull Ups and Muscle Ups:

- Feet assisted

- Band/Partner Assisted

- Bodyweight

- Weighted

 

12 minute AMRAP:

12 Burpees

6 DB Deadlift 2 x 20/15kg

6 DB Hang Power Cleans 2 x 20/15kg

6 DB Shoulder to Overhead 2 x 20/15kg

 

Competition Training

"Rainhill Masters Final"

Partner WOD

Run 200m

20 Synchro Box Jump Overs 24/20"

20 Synchro Thrusters 45/30kg

Run 200m

15 Bar Muscle Ups

Run 200m

10 Synchro Box Jump Overs 24/20"

10 Synchro Power Snatch 45/30kg

Run 200m

 

 

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