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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 4th December 2017

Today's Training

CrossFit

Back Squat 5 x 2

Work across at 100% 5RM

 

"Nancy"

5 rounds for time:

Run 400m

15 Overhead Squats 40/30kg

 

Overhead Squats can be scaled to Heavy Double KB Squats

Compare to 2nd June 2016

 

Barbell Club at 6pm

20 minutes
Segment Clean x 5 @ 60-70%

Clean Pull to Knee

5x5 @ 75-85%

 

Strength Training at 7pm

Max Effort Upper Pull


A) 12 min to build to 8RM Bent Over Row


B) Superset x 4:
1-2 Legless Rope Climbs or 5-10 Strict Pull Ups

5-10 Ring Dips/Press Ups


C) EMOM12 (4 rounds)
1) 10 Single Arm DB Bent Over Row (R)

2) 10 Single Arm DB Bent Over Row (L)

3) 10 Overhead Plate Sit Ups

 

Endurance Training at 8pm

On 0 minutes

Time Trial:

Run 400m or Row 500m

 

On 7 minutes

20 minute AMRAP:

200m Run

250m Row

200m Ski

0.5km Assault Bike

 

Compare to 16th October 2017

 

 

Saturday 2nd December 2017

Today's Training

Row WOD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener!

For time:

2 rounds:
Run 400m
20 Single Arm DB Overhead Walking Lunge 20/15kg
20 KB Swings 28/20kg
 
2 rounds:
Row/Ski 400m or Assault Bike 1km
20 Burpees
20 Tuck Ups
 
4 rounds:
Run 200m
10 Single Arm DB Overhead Walking Lunge 20/15kg
10 KB Swings 28/20kg
 
4 rounds:
Row/Ski 200m or Assault Bike 0.5km
10 Burpees
10 Tuck Ups
 
For the Overhead Lunges, alternate arms each round. All reps in the same round must be done on the same arm.
Time Cap = 40 minutes

 

Strength Training at 5pm

 

Endurance Training at 6pm

8 minute AMRAP:
10 x 10m Shuttle Runs
5 DB Man-Makers
30 Double Unders

Rest 3 minutes

8 minute AMRAP:
10 Cal AB/Ski
5 Wall Climbs
30 Russian Swings

Rest 3 minutes

8 minute AMRAP:
10 DB Strict Press
5 Strict Pull Ups
30 Russian Twists

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

Snatch
Work up to a Heavy single
 
Clean + Jerk
Work up to a Heavy Single

Clean Pull
Work up to a Heavy Triple

 

 

Friday 1st December 2017

Today's Training

CrossFit

Deadlift
20 reps @ 55% 5RM
15 reps @ 65% 5RM
10 reps @ 75-80% 5RM
5 reps @ 85-90% 5RM

 

21-15-9 reps for time:
Thruster 40/30kg
Toes to Bar

 

Barbell Club at 6pm

Back Squat
Work up to a heavy single


Power Snatch

5 x 2 @ 75-85%

 

Strength Training at 7pm

Dynamic Upper Push/Pull


EMOM10:
3 Strict Press @ 65% 1RM

Take bar from the floor

 

EMOM15:
1) 30 secs Strict HSPU/Press Ups
2) 30 secs Legless Rope Climbs/Strict Pull Ups
3) Rest

 

Finisher:
100 Banded Triceps Extensions

 

Endurance Training at 8pm

30 secs on/30 secs off x 10
Row/Ski/Assault Bike

Rest 2 minutes

1 min on/1 min off x 5
Row/Ski/Assault Bike

Rest 2 minutes

10 rounds for time:
Row or Ski 150/120m or Assault Bike 0.4/0.3km
Rest 20 seconds
 
 

Thursday 30th November 2017

Today's Training

CrossFit

Every minute on the minute for 10 minutes:

1) 30 seconds Strict Pull Ups/Muscle Ups

2) 30 seconds Box Jumps

 

For max distance:

30 seconds on/30 seconds off x 8

Row

Rest 4 minutes

30 seconds on/30 seconds off x 8

Ski/Assault Bike
 
Note total distance completed on Row and total distance on Ski/Bike

 

Gymnastics at 7pm

Handstands

+

Full Body Gymnastics Conditioning

 

Barbell Club at 8pm

Coached catch up session.

Catch up on any of this week's sessions or train your choice of weightlifting exercise with access to coaching.

 

 

Wednesday 29th November 2017

Today's Training

CrossFit

Every 90 seconds x 8 (12 minutes):

2 Power Clean + 2 Push Press/Jerk
Work around 70-85% 1RM or at a weight that allows development of positions and technique.

 

Partner WOD
In pairs and alternating rounds complete 4-3-2-1 reps of the Barbell Complex:
6 Deadlifts 70/50kg
4 Hang Power Clean 70/50kg
2 Shoulder to Overhead 70/50kg
Time Cap = 15 minutes

 

Partner A does 4 rounds of the complex, then Partner B does 4 rounds of the complex.

Partner A does 3 rounds of complex, then Partner B does 3 rounds.

etc.

 

Barbell Club at 6pm

Jerk
Work up to a heavy single


Strength Training at 7pm

A) 15 mins to build to a 10RM Squat for the day (any variation - Back, Front, Safety Bar, Box Squat)

then work through:

3 x 5 @ 90-100% of above


B) Superset x 4:
10 Barbell Good Mornings
10 Dumbbell Lunges (hold dumbbells by side)

C) Finisher
50 Russian KB Swings (Complete in 3-5 sets with no more than 10 seconds rest between sets)

Endurance Training at 8pm

EMOM25:
1) 16 KB Snatch (8 each arm)
2) 150m Run
3) 5 Strict Pull Ups + 10 Press Ups
4) 20 Goblet Squats
5) Rest

Rest 5 minutes...

...on 30 minutes complete 3 rounds for time.
 
 
 
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