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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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Tuesday 4th December 2018

Today's Training

Rope Climbs

Coaching will be focussed on Rope Climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.

 

If you are competent with Rope Climbs, work through the following focussing on quality:

Every 2 minutes x 5 (20 minutes)

1) 1 set Rope Climbs

2) 1 set Handstand Variation (Handstand Hold/HS Walk/HSPU)

 

For time:
20/15 Calorie Row, Ski, AB
20 DB Snatch 25/17.5kg
20 Ring Dips
20 Box Jumps 24/20"
20 Burpees
20/15 Calorie Row, Ski, AB

 

Time Cap = 9 minutes

Dips can be scaled to Box Dips or Press Ups

 

Barbell Club at 8pm

Halt Clean + Jerk 5x1+2 @75-85%

 

Front Squat 5x3 @80-90%


Gymnastics at 8pm

Gymnastics Coaching and Conditioning

Each Tuesday in December our Head Gymnastics Coach, Big Alex Heslop, will be coaching you through a variety of gymnastics exercises and progressions to help develop your strength, mobility and technique.
 
 
 

Monday 3rd December 2018

CrossFit Leeds Christmas Party 2018

It's the time of year to start getting excited for the annual CrossFit Leeds Christmas Party! Just two weeks to go until we get to switch our gym kit for our best party clothes, and replace thrusters and burpees with stylish dance moves and beer pong!

 

I'm very pleased to announce that this year's CrossFit Leeds Christmas Party will be held at The Pit in Leeds City Centre on Saturday 15th December. We have a private room booked from 6.30pm with two ticket options available...

 

The Party Animal!
Get the party started at 6.30pm with Team Games, Members' Quiz, hot buffet food and a complimentary drink on arrival, then stick around for The After Party.
Tickets £12. Members only. Limited to 70.

Purchase your Party Animal Ticket here

 

The After Party!
Join the party at The Pit from 9pm and dance the night away with your fellow members.
Tickets £3. Members Only.

Purchase your After Party Ticket here

 

We'd love to see you all get dressed up in your best party attire for an evening you won't forget!

Tickets are available now on the above links. There are a limited number of tickets so if you're planning on coming please purchase early to avoid missing out.

 

Today's Training

CrossFit

Back Squat 5 x 2
Work across at 85-95% 1RM
 

2 rounds for time:
400m Run
50 Lunge Walk Steps 16/12kg

 

Hold Kettlebell in rack position

Time Cap = 11 minutes:

 

Barbell Club at 6pm

Snatch Balance 4x2 @70-80%

 

Hang Snatch + Snatch 5x1+2 @75-85%

 

Strength Training at 7pm

A) Shoulder Press
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM (aim to match or beat reps from 3 weeks ago)

 

Working 1RM is 90% of 1RM. Add 2.5kg to your 1RM if you did this session 3 weeks ago.


B)
4 sets:
Pull Ups x 3-5
DB Chest Press x 4-8
Rest 60-90 seconds between exercises

 

C) Tabata Press Ups and Abs

6 rounds:

20 seconds Press Ups

10 seconds Rest

20 seconds L/Tuck Hang

10 seconds Rest


Endurance Training at 8pm

Partner WOD
In pairs and alternating rounds complete AMRAP in 30 minutes:

50 Single Unders

15 CalorieRow/Ski/Assault Bike

10 Burpees

 

Partner holds a plank while partner completes their skipping!

 

 

Saturday 1st December 2018

CrossFit Leeds Christmas Party 2018

It's the time of year to start getting excited for the annual CrossFit Leeds Christmas Party! Just two weeks to go until we get to switch our gym kit for our best party clothes, and replace thrusters and burpees with stylish dance moves and beer pong!

 

I'm very pleased to announce that this year's CrossFit Leeds Christmas Party will be held at The Pit in Leeds City Centre on Saturday 15th December. We have a private room booked from 6.30pm with two ticket options available...

 

The Party Animal!
Get the party started at 6.30pm with Team Games, Members' Quiz, hot buffet food and a complimentary drink on arrival, then stick around for The After Party.
Tickets £12. Members only. Limited to 70.

Purchase your Party Animal Ticket here

 

The After Party!
Join the party at The Pit from 9pm and dance the night away with your fellow members.
Tickets £3. Members Only.

Purchase your After Party Ticket here

 

We'd love to see you all get dressed up in your best party attire for an evening you won't forget!

 

Tickets are available now on the above links. There are a limited number of tickets so if you're planning on coming please purchase early to avoid missing out.

 

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
 

60 seconds Hard/60 seconds Easy x 5

Rest 3 mins

30 seconds Hard/30 seconds Easy x 5

Rest 3 mins

40 seconds On/60 seconds Off x 5


CrossFit at 10 and 11am

"Saturday Sickener"
 
Partner WOD
In pairs and alternating exercises complete AMRAP in 30 minutes:
9 Power Cleans 60/40kg
12 Shoulder to Overhead 60/40kg
15 Burpees
18 Toes to Bar
21 Calorie Row/Ski/Assault Bike
24 Deadlifts 60/40kg
27 Squats

Strength Training at 5pm

 

Endurance Training at 6pm

"Going down"
10 down to 1 reps of:
D-ball over the shoulder
Strict pull ups
Goblet squats

*50 double unders after each round
 

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

Pull + Snatch 6x2+1 @80-90%

 

Pull + Clean + Jerk 5x2+1+1 @80-90%

 

Clean Pull 5x3 @90-100%


 

 

Friday 30th November 2018

Today's Training

CrossFit

4 rounds
Every 10 seconds x 12 (2 minutes):
1 Double KB Clean and Jerk


- Rest 2 minutes between rounds

- KBs rest in the rack position in the time between reps.

- Aim to do all 4 sets at a medium/heavy weight where you can maintain quality technique.

- Weight can vary from one set to another.

 

3 rounds for time:
20 DB Snatch 25/17.5kg
10 Burpee Box Jump 24/20"

 

Time Cap = 9 minutes

 

Barbell Club at 6pm

Power Jerk + Split Jerk 5x1+2 @75-85%

 

BTN Push Press 4x3 - Heavier than last week

 

Strength Training at 7pm

A) Back Squat

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.


3 sets:
Good Morning x 8-12
KB Suitcase Deadlift + Carry x 10 + 30m each side
Rest 60-90 seconds between exercises
 

Tabata Lunges and Abs

6 rounds:

20 seconds Lunges (any variation)

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups/Hollow Hold/Hanging L-Sit

10 seconds Rest


Endurance Training at 8pm

For time:

800m Run
60 Russian KB swings
40 grasshoppers
20 tuck ups
600m Run
40 grasshoppers
20 tuck ups
400m Run
20 tuck ups


Rest 3 minutes then repeat in reverse order!

 

Thursday 29th November 2018

Today's Training

CrossFit

Skill - Rope Climbs
 
15 minute AMRAP:
50 Double Unders
15 Russian Swings 28/20kg
15 Press Ups
15 KB Lunges 28/20kg

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) Monkey Hang

2) Ring Press Ups

3) Box Jumps

4) Handstand Walk/Hold

5) Rest

 

 

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