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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 12th February 2018

Today's Training

CrossFit

4 sets:

Box Jump x 5

Rest 30 seconds

Squat x 5

Rest 2 minutes

 

Squats can be Front or Back Squats.

Work across at 70% 1RM or 2.5kg heavier than 2 weeks ago.

 

"Steam Engine"

2 rounds for max reps:
2 minutes on/1 minute off
Row (Calories)
Burpee Box Jump 24/20"

 

Compare to 6th November 2017


Barbell Club at 6pm

Clean Pull + Clean
5x1 - Up to 88%

Clean Pull
5x3 @100-110%

 

Strength Training at 7pm

Press

A) Shoulder Press
5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 22nd January 2018 then add 2.5kg to your 1RM and work calculations out from there.


B) Narrow Grip Bench Press 3 x 12

Work across around 60% 1RM or same weight as two weeks ago.


C) EMOM16:
1) 8-12 Dips
2) 5-10 Pull Ups/Chin Ups/Ring Rows
3) 8-12 Weighted Sit Ups
4) Rest

 

Endurance Training at 8pm

In pairs with only one person working at once complete:
100 cal AB
800m run
100 cal row
800m run
100 cal ski
800m run

 

 

Saturday 10th February 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener

3 rounds for max reps, working 1 minute on/1 minute off:
Row (Calories)
Burpees
KB Swing 28/20kg
Assault Bike or Ski (Calories)
Chest to Bar Pull Ups

 

Strength Training at 5pm

 

Endurance Training at 6pm

AMRAP 40:
10 D-ball over shoulder
15 pull ups/ring rows
20 press ups
25 toes to KB
30 wall balls
35 Russian KB swings
400m 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

 

11:30am Barbell Club

20mins:
Snatch
Work up to heavy set of 2

20mins:
Pull + Clean + Jerk
Work up to heavy single

Superset
Back Squat 5x3 @ 80-90%
Depth Jumps 5x3

 

 

Friday 9th February 2018

Today's Training

CrossFit

Deadlift 4 x 10

Work across at 65% 1RM (same weight as 2 weeks ago)

Rest 2-3 minutes

 

Open WOD 14.1

Complete as many rounds as possible in 10 minutes:

30 Double Unders

15 Ground to Overhead 35/25kg

 

No dumping the barbell.

Ground to Overhead can be any Snatch variation or Clean + Shoulder to Overhead.

Compare to 3rd March 2014


Barbell Club at 6pm

20mins:
Hang Snatch x 2
Up to 85%

Superset
Front Squat 5x3 @ 80-90%
Box Jumps 5x3

Strength Training at 7pm

A) Squat
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

 

Working 1RM is 90% of your current 1RM

If you performed this session on 19th January 2018 then add 5kg to your 1RM and work calculations out from there.  

 

Wendler 531 - How to Build Pure Strength


B) Front Rack Lunge 3 x 5 each leg
Heavier than 12th January

C) EMOM12:
1) Russian Swing x 12
2) 30 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs). Go Heavy!!!
3) Rest

 

Endurance Training at 8pm

EMOM36:
1) 15/12 Cal Row
2) 20 Burpees over the rower
3) Rest
4) 15/12 Cal Assault Bike
5) 20 DB Thrusters
6) Rest
 
 

Thursday 8th February 2018

Today's Training

CrossFit

Every minute on the minute for 10 minutes (5 rounds):

1) 30 seconds Press Ups or Handstand Variation (HSPU/HS Hold/HS Walk)

2) 30 seconds Double Unders

 

15 minutes for quality:

15/12 Calorie Row, Ski or Assault Bike

10 Box Step Ups

1 Turkish Get Up each arm

 

- No prescription on weights or movement difficulty on this WOD.

- No score for this workout. 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

Strength and Skill development for Kipping for Pull Ups/Chest to Bar/Bar Muscle Ups

+

Full Body Gymnastics Conditioning


 

Open Gym at 8pm

Please note, there will no longer be a coached Barbell Club Catch Up session on Thursdays. Open Gym is still available for anyone who wants to use this time to catch up on a missed session (or any other training of choice).

 

 

Wednesday 7th February 2018

Today's Training

CrossFit

Push Jerk 4 x 3

-Take bar from the floor

-Work at around 80-95% 3RM or a weight that allows you to develop technique, position and control.

-Rest 2 minutes between sets


Partner WOD
In pairs with only one person working at once complete the following for time:
 
Row/Ski 1km or Assault Bike 2.5km
 
4 rounds each alternating of:
5 Strict Pull Ups
10 DB Push Press 20/15kg
15 V-Sits
 
Row/Ski 1km or Assault Bike 2.5km
 
Time Cap = 20 minutes

Barbell Club at 6pm

20mins:
Split Jerk x 2

Up to 85%

Jerk Dips

5x5 @ 100-110%


Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

 

Working 1RM is 90% of your current 1RM

If you performed this session on 17th January 2018 then add 5kg to your 1RM and work calculations out from there.  

 

Wendler 531 - How to Build Pure Strength

 

B) Pull Ups 3 x 8


C) EMOM16:

1) Pendlay Row x 8

2) Rest

3) 60 second Farmers Walk

4) Rest

 

Endurance Training at 8pm

For time:

400m row
REST 1 MIN
400m row, 400m run
REST 90 SECS
400m row, 400m run, 400m ski
REST 2 MINS
400m row, 400m run, 400m ski, 1km Assault Bike
REST 2.5 MINS
400m row, 400m run, 400m ski, 1km Assault Bike, 40 burpees

 

 

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