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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 7th April 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

For time:
10 DB Ground to Overhead 2 x 20/15kg
20 Handstand Press Ups
30 Pull Ups 
40 Box Jumps 24/20"
50 Sit Ups
60 Double Unders
60 Single Unders
50 Tuck Ups
40 Burpees
30 KB Swings 24/16kg
20m Handstand Walk
10 DB Man-Makers 2 x 20/15kg

 

Time Cap = 28 minutes

 

Strength Training at 5pm

 

Endurance Training at 6pm

For time:
250m row
(REST 30 SECS)
250m row
20 air squats
(REST 60 SECS)
250m row
20 air squats
15 press ups
(REST 90 SECS)
250m row
20 air squats
15 press ups
10 toes to bar
(REST 90 secs)
10 toes to bar
15 press ups
20 air squats
(REST 60 SECS)
10 toes to bar
15 press ups
(REST 30 SECS)
10 toes to bar

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 Pull + Snatch - Work up to heavy single

20mins:
Clean + Front Squat + Jerk - Work up to heavy single

20mins:
Segment Snatch Deadlift 5x3 @85-95%
 
 

Friday 2nd February 2018

Today's Training

CrossFit

Deadlift 5 x 5

Pull each rep from a dead stop
Work across at around 70-75% 1RM

 

For time:
Row 600/500m
30 Overhead DB Lunges 2 x 15/10kg
50 Wall Ball 20/14lb, 10/9'
 
Time Cap = 9 minutes
 

Barbell Club at 6pm

20mins:
Halt Clean + Jerk x2 - Up to 85%

15mins:
Hang Clean Pull 5x3 @85-95%

 

Strength Training at 7pm

Testing Week
 
Back Squat - Build to a 3RM
 
Shoulder Press - Build to a 3RM

Endurance Training at 8pm

90 secs max cal row
(REST 4 MINS)
90 secs max double unders
(REST 4 MINS)
90 secs max DB squats
(REST 4 MINS)

EMOM 9:
1) 40% row score
2) 40% double under score
3) 40% squat score
 
 

Thursday 5th April 2018

Today's Training

CrossFit

15 minute AMRAP:
10 HSPU/Press Ups
10 Tuck Ups
Run 200m

Rest 5 minutes

15 minute AMRAP:
1 set of Muscle Ups/Pull Ups/Ring Rows
10 Lunges
Row/Ski 200m or Bike 0.5km
 
- No scores on prescriptions or movement difficulty for this WOD.
- HSPU/Muscle Ups/Pull Ups can be strict or kipping.
- Lunges can be unweighted or loaded using any appropriate equipment in any type of hold.
- 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 Conditioning

 

Taster Session at 8pm

Sign up for tonight's Free Taster session here or check out our Getting Started webpage for full info on our Taster Sessions and joining CrossFit Leeds.

 

 

Wednesday 4th April 2018

Today's Training

CrossFit

Every 90 seconds x 8

1 Power Clean + 1 Hang Power Clean + 3 Push Press (not jerk)

 

Aim to work across at 75-85% 1RM Push Press (same weight as last week) or a weight that allows development of technique and position.


Partner WOD

In pairs with only one person working at once complete AMRAP in 15 minutes:

30 Power Cleans 60/40kg

30 Toes to Bar

30 Burpee Bar Jumps

 

Power Clean reps must be Touch and Go. Change working partner at each break of a set.

 

Barbell Club at 6pm

20mins:
Split Jerk x2 - Up to 85%

15mins:
Jerk Dips 5x3 @ 85-95%


Strength Training at 7pm

Testing Week
 
Deadlift - Build to a 3RM
 
Bench Press - Build to a 3RM

 

Endurance Training at 8pm

AMRAP 10:
10 heavy or high wall balls
10 press ups
6 pull ups

REST 4 MINS

For time:
Perform total rounds and reps from above!
 
 

Tuesday 4th April 2018

Today's Training

Skill Focus - Double Unders

Coaching will focus on the skipping technique and progressive exercises to learn Double Unders.

 

If you are competent at Double Unders, work through the following focussing on quality:

Every 2 minutes x 5

1) 60 seconds Double Unders

2) 1-2 sets of Muscle Ups/Pull Ups (any variation or progression)

 

9 minute Ladder
3-6-9-12-15-etc reps of:

DB Squat 2 x 20/15kg

DB Push Press 2 x 20/15kg

Box Jump 24/20"

 

Barbell Club at 8pm

20mins:
High Hang Clean + Hang Clean x2 - Up to 80%

15mins:
Tempo Back Squat  5x3 @70-85%, 32X1 tempo

 

Gymnastics at 8pm

Handstand Holds and Walks

+

Full Body Gymnastics Conditioning


 

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