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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 22nd April 2019

Easter Weekend Opening Hours

Easter Monday 22nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

Today's Training

CrossFit @ 10am

"Easter Monday Partner WOD"

 

In pairs complete 2 rounds for time:

50 Partner Wall Balls

50 Partner Med Ball Sit Ups

50 Calorie Row/Ski/Assault Bike

50 Toes to Bar/V-sits/Tuck Ups

50 Sandbag Box Step Overs

50 Burpees (On round 2 perform 25 Synchro Burpees)

 

Time Cap = 35 minutes

No prescription on weights or movement difficulty


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

20mins:
Low Hang Snatch + Halt Snatch x2 @65-80%

 

Snatch Pull 3x5 @85-95%

 

Strength Training

Chest and Triceps

 

A) 4 sets:
DB Chest Press x 10
Alternating KB (Push) Press x 8 each arm
Rest 90 seconds between exercises

 

B) 4 sets:
DB Pullover x 8
Pallof Press x 8 each side
Rest 90 seconds

 

C) 5 minutes of Press Ups or Dips
Every break perform 10 Sit Ups

 
 

Saturday 20th April 2019

Easter Weekend Opening Hours

Easter Saturday 20th April

Open as normal

 

Easter Sunday 21st April

Closed

 

Easter Monday 22nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Today's Training

RoWoD at 9am

Row, Ski or Bike

4 rounds:

1 minute Fast (2k Pace)

1 minute Slow (Recovery Pace)

 

Rest 3 mins

 

6 rounds:

40 seconds On (<2k pace)

40 seconds Off

 

Rest 3 mins

 

8 rounds:

20 seconds On (Sprints)

40 seconds Off

 

CrossFit at 10 and 11am

Saturday Sickener

 

For time:
Run 800m
40 Wall Ball 20/14lb, 10/9'
30 Single Leg V-Sits
20 DB Lunges (1 Overhead/1 Rack) 2 x 20/15kg
10 Devil's Press 2 x 20/15kg
Run 800m
10 Devil's Press 2 x 20/15kg
20 DB Lunges (1 Overhead/1 Rack) 2 x 20/15kg
30 Single Leg V-Sits
40 Wall Ball 20/14lb, 10/9'
Run 800m

 

Time Cap = 28 minutes

 

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

AMRAP 40:
30/20 cal Bike or Ski
20 KB swings
30/20 cal row
20 Burpees
20x 10m shuttle runs
20 toes to bar/tuck ups/v-sits
 
 

Friday 19th April 2019

Easter Weekend Opening Hours

Good Friday 19th April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Easter Saturday 20th April

Open as normal

 

Easter Sunday 21st April

Closed

 

Easter Monday 22nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Today's Training

CrossFit @ 10am

Easter Egg Hunt!

 

"A Good Friday Team WOD"

In teams of 3 with only one person working at once complete:

100 Calorie Row/Ski/Assault Bike

100 DB Thrusters 2 x 20/15kg

75 Calorie Row/Ski/Assault Bike

750m Run

50 Calorie Row/Ski/Assault Bike

50 Burpee Partner Jumps

25 Calorie Row/Ski/Assault Bike

25 Muscle Ups or 75 Pull Ups

100 Calorie Row/Ski/Assault Bike

 

Time Cap = 35 min

 

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 or across the weekend.

 

Barbell Club

Tempo Front Squat - Work up to heavy triple (3, 2, 1)

 

15mins:
Low Hang Pull + Low Hang Clean x2 @60-75%

 

Strength Training

Legs

 

A) Deadlift 5 x 5
Rest 2-3 minutes between sets

 

B) 3 sets:
DB Goblet Squat x 10
Single Leg KB RDL x 5 each leg
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds)
1) 30 seconds (Jumping) Lunges
2) 30 seconds Banded Glute Bridge
3) 30 seconds Sit Ups

 

 

Thursday 18th April 2019

Easter Weekend Opening Hours

Good Friday 19th April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Easter Saturday 20th April

Open as normal

 

Easter Sunday 21st April

Closed

 

Easter Monday 22nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Today's Training

CrossFit

Movement Development - Turkish Get Ups and Windmills

Coaching and Conditioning on Tukish Get Ups and Windmills
A couple of great exercises to develop full body control, core strength and shoulder stability.

 

30 minute AMRAP:
400m Run
4 Alternating Turkish Get Ups
10 Goblet Squats
10 Russian Swings

No scores or prescriptions on weights/movement difficulty on this WOD.

Work with a challenging weight on the Turkish Get Ups if technique allows.

 

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) Bar Muscle Ups

2) Headstands 

3) Single Leg Box Jumps

4) L-Sit

 

 

Wednesday 17th April 2019

Easter Weekend Opening Hours

Good Friday 19th April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Easter Saturday 20th April

Open as normal

 

Easter Sunday 21st April

Closed

 

Easter Monday 22nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Today's Training

CrossFit

Every 90 seconds x 9

Sets 1-3) 1 Power Clean + 3 Hang Power Cleans @ 55-65%
Sets 4-6) 1 Power Cleans + 2 Hang Power Cleans @ 70-80%
Sets 7-9) 1 Power Clean + 1 Hang Power Clean @85%+

 

- All sets should be Touch N Go reps.
- Power Cleans can be subbed for Power Snatch at the same percentages.

 
Partner WOD
14 rounds for max total reps:
In pairs working 1 minute On/1 minute Off:
8/6 Calorie Row, Ski or Bike
5 Burpees
in remaining time complete AMRAP Toes to Bar

Barbell Club at 6pm

20mins:
Hang Snatch + Halt Snatch x2 @60-75%

 

15mins:
Hang Clean + Halt Clean + Jerk x2 @60-75%

 

*Pause at position 2 for Snatches and Cleans


Strength Training at 7pm

Chest and Triceps

A) Bench Press 5 x 5
Rest 2-3 minutes between sets

 

B) 3 sets:
Single Arm Landmine Press x 8 each arm
Press Ups/Dips x 5-10 reps (each set should be close to failure)
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds)
1) 30 seconds Hanging Leg Raise Hold
2) 30 seconds Banded Triceps Pushdowns
3) 30 seconds DB Push Press

 

Endurance Training at 8pm

Running - Lactate Endurance

Every 3 mins x8:
Run 200m
 
 
 
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