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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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Thursday 11th October 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes (8 rounds):
Minute 1) 8-12 Double KB Swings
Minute 2) 8-12 Press Ups/Handstand Press Ups
Minute 3) 8-12 Double KB Lunges
Minute 4) Run 150-300m
Minute 5) Rest
 
- No scores or prescriptions on weights/movement difficulty for this WOD.
- Handstand Press Ups can be strict or kipping.

- 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 Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Ring Muscle Ups

2) Handstand Walks

3) Candlestick Roll to (Pistol) Squat

4) Aleknas

5) Rest

 

 

Wednesday 10th October 2018

Today's Training

CrossFit

"Henderson Complex"

20 minutes to work up to a max on the following complex:

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Thrusters

1 Push Press

 

This can be done with a barbell or pair of dumbbells.

Compare to 17th January 2018

 

Partner WOD
Working You Go, I Go, get as far up the ladder as possible in 16 minutes:
5-10-15-20-25-etc
Wall Ball 20/14lb, 10/9'
Calorie Row, Ski or Assault Bike
 
Partner A does 5 Wall Ball, Partner B does 5 Wall Ball, Partner A does 5 Calories, Partner B does 5 Calories, etc.

Barbell Club at 6pm

20mins:
Hang Snatch + Halt Snatch x2 @50-60%

20mins:
Hang Clean + Halt Clean x2 @50-60%

Strength Training at 7pm

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

Wendler 531 - How to Build Pure Strength


B) 4 sets:

Pull Ups x 5-10

DB Romanian Deadlift x 8-12


C) Tabata Hold and Bridges

6 rounds:

20 seconds DBall/Sandbag/KB Hold in front of body

10 seconds Rest

20 seconds Glute Bridges

10 seconds Rest

Endurance Training at 8pm

"Hack Special"
Fun agility, plyometrics and fitness circuit

 

 

Tuesday 9th October 2018

Today's Training

Skill Focus - Toes to Bar

Coaching will focus on movement and strength to develop quality Toes to Bar.

If you are competent with Toes to Bar, work through the following focussing on quality:

Every 2 minutes x 5

1) 1 set Toes to Bar
2) 1 set Handstand Variation (Hold/Press Ups/Walks)
 
15 minute AMRAP:
15 KB Swings
10 Burpees
5 Strict Pull Ups/Ring Rows
 
- No scores or prescriptions on movement difficulty/weights for this WOD.
- Work through with quality form and full range of movement at a pace that provides appropriate intensity for what you want to achieve and how your body is feeling! 
 

Barbell Club at 8pm

20mins:
High Hang Clean + Hang Clean + Jerk x2 @50-60%


Tempo Front Squat 5x5 @50-60%, 30X1 Tempo

 

Gymnastics at 8pm

Front and Back Levers and progressions

The exercises included in our Levers series of classes are excellent for developing upper body strength especially in the back, abs and biceps as well as continuing to improve your all round body control and breathing. They will have a heavy carry over to all the other exercises you do on the bar and rings and will provide you with a Big Al size six pack!
 
 

Monday 8th October 2018

Today's Training

CrossFit

Front Rack Lunge 4 x 5 each leg
 
 
3 rounds for time:
12 DB Deadlift 2 x 20/15kg
9 DB Hang Power Cleans 2 x 20/15kg
6 DB Shoulder to Overhead 2 x 20/15kg
Run 400m
 

Barbell Club at 6pm

15mins:
Tempo Overhead Squat 4x3 (2, 3, X) @45-55%

20mins:
Hang Pull + Hang Snatch x2 @55-65%

 

Strength Training at 7pm

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

 

Working 1RM is 90% of 1RM

 

Wendler 531 - How to Build Pure Strength


B) 3 sets:

Bench Press x 8-12
Single Arm DB Row x 8-12
Press Ups x 8-12

Rest 30 seconds between exercises.

Rest 2 minutes between sets


C) 3 rounds:

30 seconds Banded Pushdowns

30 seconds Rest

30 seconds Front Leaning Rest

30 seconds Rest


Endurance Training at 8pm

Teams of 2 (split as you wish):
300 double unders
100 DB hang squat cleans
100 DB push press
100 Burpees over the DB
300 double unders

 

 

Saturday 6th October 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

1 minute Hard/1 minute Easy x 5

Rest 3 minutes

1 minute On/1 minute Off x 5

Rest 3 minutes

1 minute On/2 minutes Off x 4


CrossFit at 10 and 11am

"Sickening Saturday Circuits"
 
2 rounds for max reps:
1 minute on/1 minute off
Wall Ball 20/14lb, 10/9'
Row (Calories)
Battle Rope
Sled Push 20/10kg
Ski (Calories)
Ring Dips/Press Ups
Assault Bike (Calories)
DBall Cleans
Burpees
Sandbag Lunges 30/22.5kg


Strength Training at 5pm

 

Endurance Training at 6pm

6 rounds for time:
6 D-ball over the shoulder
12 D-ball squats
24 toes to KB
48 double unders
 

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

25mins:
Snatch Deadlift + High Hang Snatch x3 @55-65%

20mins:
Clean Deadlift + High Hang Clean + Jerk x2 @55-65%

Low Hang Clean Deadlift w/Eccentric 5x5 @80-90%
 
 
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