Member Benefits

Check out the fantastic benefits given to all our members

Free Taster Session

Click here to arrange your free Taster session

Today's Training

Click here to see Today's Training on our blog

Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

Follow Us

 

 

 

 

Tuesday 6th February 2018

Today's Training

CrossFit

Monster Mash

In 28 minutes complete

21-15-9 reps:
Overhead Squat 50/35kg
Press Ups
Sit Ups

Rest 3 minutes

3 rounds:
15 Power Clean 50/35kg
15 Front Rack Lunge 50/35kg
15 Burpees Over The Bar

Rest 3 minutes

In remaining time:
AMRAP Thrusters 50/35kg
Each time you break a set of Thrusters perform 10 Toes to Bar!
 
Note total Thrusters completed.
 

Barbell Club at 8pm

20mins:
Snatch Pull + Snatch x 2
Up to 85%

Snatch Pull
5x5 @ 100-110%

 

Gymnastics at 8pm

Handstand Press Ups

+

Full Body Gymnastics Conditioning


 

Monday 5th February 2018

Today's Training

CrossFit

4 sets:

Back Squat x 10

Rest 2-3 minutes between sets

 

For squats, aim to work across at 65% 1RM (same weight as 2 weeks ago).

 

30-20-10 reps for time:

DB Snatch 25/17.5kg

Box Jumps 24/20"


Barbell Club at 6pm

20mins:
Clean Pull + Clean x 2
Up to 85%

Clean Pull
5x5 @ 100-110%

 

Strength Training at 7pm

Press


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 your current 1RM

If you performed this session on 15th January 2018 then add 2.5kg to your 1RM and work calculations out from there. 

 

Wendler 531 - How to Build Pure Strength


B) Bench Press 3 x 12

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


C) EMOM16:

1) 12 DB Tate Press

2) 12 DB Bent Over Row

3) 30 second weighted plank

4) Rest

 

Endurance Training at 8pm

Partner WOD - You Go I Go

3 rounds:
1) 5 strict pull ups/10 ring rows
2) 10 double KB clean and jerk
3) 150m run
4) 20 wall balls
5) 25 tuck ups
6) 300m run
(P1 does 1, P2 does 1, P1 does 2, P2 does 2, P1 does 3 Etc.)

 

 

Saturday 27th January 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener

3 rounds for time:
15 Shoulder to Overhead 50/35kg
15 Burpees
15 Back Squats 50/35kg
15 Sit Ups
15 Hang Power Cleans 50/35kg
15 Press Ups
15 Front Rack Lunges 50/35kg
15 Pull Ups

Rest 2 minutes between rounds
Time Cap = 30 minutes

Compare to 28th January 2017

 

Strength Training at 5pm

 

Endurance Training at 6pm


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:
Clean and Jerk
Work up to heavy set of 2

Superset
Tempo Back Squat 5x5 @ 75-85%, 32X1 Tempo
Depth Jumps 5x3

 

 

Friday 2nd February 2018

Today's Training

CrossFit

Every 90 seconds x 8 (12 minutes):

3 Hang Squat Snatch

Work across at 60-70% 1RM or at a weight that allows development of positions and technique.

 

3 rounds for time:
50 Double Unders
25 Wall Ball 20/14lb, 10/9'
5 Muscle Ups (Bar or rings)
 
Scale Muscle Ups by volume or to Burpee CTB -> Burpee Pull Ups -> Burpee Jumping Pull Ups
 

Barbell Club at 6pm

20mins:
Hang Clean + Jerk  x 2
Up to 80%

Superset
Tempo Front Squat  5x3 @ 75-85%, at 32X1 tempo
Box Jumps 5x3

 

Tempo Training and notation explained


Strength Training at 7pm

A) Squat
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of your current 1RM

If you performed this session on 10th January 2018 then add 5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Front Rack Bulgarian Split Squat 3 x 6 each leg

C) EMOM16:
1) Romanian Deadlift x 12
2) Rest
3) 60 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs)
4) Rest

 

Endurance Training at 8pm

"Small"
3 rounds for time:
Row 1km
50 burpees
50 box jumps
800m run
 
 

Thursday 1st February 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes (8 rounds):

1) 8-12 DB Thrusters
2) 8-12 Toes to Bar/V-Sits/Tuck Ups/Sit Ups
3) 8-12 DB Deadlifts
4) Max Burpee Box Jumps
5) Rest

 

No prescription on heights, weights or movement difficulty on this WOD. 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

 

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.

 

Open Gym at 8pm

Please note, there is no longer 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).

 

 

Copyright © 2014 CrossFit Leeds | Website by Nichomedia