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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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Wednesday 28th November 2018

Today's Training

CrossFit

20 minutes to build to a 1RM

Power Clean + Shoulder to Overhead

 

45-30-15 reps for time:
Wall Balls 20/14lb, 10/9'

Sit Ups


Time Cap = 11 minutes

 

Barbell Club at 6pm

Snatch 5x3 @75-85%

 

Clean 5x3 @75-85%


Strength Training at 7pm

A) Deadlift

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:
DBall Cleans x 8-12
Single Arm Row x 8-12 each arm
Rest 60-90 seconds between exercises
 
3 rounds:
30 secs On/30 secs Off
Russian KB Swings
Reverse Fly
 

Endurance Training at 8pm

25 minute Ladder
2-4-6-8-etc reps of:
Calorie ski or Assault Bike
KB lunge
KB snatch

Complete 1 rope climb at the start of each round

 

 

Tuesday 27th November 2018

Today's Training

Partner WOD
4 rounds for max reps

6 minute AMRAP:
70/55 Cal Row, Ski or Assault Bike
20 DB Ground to Overhead 2 x 20/12.5kg
In remaining time AMRAP DB Thrusters 2 x 20/12.5kg

Rest 2 minutes between rounds

Barbell Club at 8pm

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

 

Front Squat 5x3 @75-85%


Gymnastics at 8pm

Handstand Holds

Strength, position and balance work to develop a strong handstand and improved body awareness.
 
 
 

Monday 26th November 2018

Today's Training

CrossFit

Back Squat 5 x 3
Work across at 80-90% 1RM
 
4 rounds for time:
21 Plate Ground to Overhead 20/15kg
15 Overhead Plate Lunges 20/15kg
9 Burpee Plate Jumps

Time Cap = 11 minutes
 

Barbell Club at 6pm

Snatch Balance 4x2 @65-75%

 

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

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

Wendler 531 - How to Build Pure Strength


B) 4 sets:

Pendlay Row x 5-8

Alternating KB Press x 5-8 each arm

Rest 60-90 seconds between exercises

 

C) 3 rounds:

30 seconds Press Ups/Dips

30 seconds Rest

30 seconds Pull Ups/Ring Rows

30 seconds Rest


Endurance Training at 8pm

Partner WOD
In pairs and alternating rounds complete 10 rounds each of:
15/12 cal sprint Assault Bike/Ski/Row
10 burpees over the hurdle (facing)

 

 

Saturday 24th November 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
 

90 seconds On/90 seconds Off x 3

Rest 3 mins

60 seconds On/30 seconds Off x 4

Rest 3 mins

60 seconds On/60 seconds Off x 5


CrossFit at 10 and 11am

"Saturday Sickener"
 
For time:
Run 800m
15 Burpee Box Jumps 24/20"
Run 400m
30 KB Swings 24/16kg
Run 400m
15 Burpee Muscle Ups or 30 Burpee Pull Ups
Run 400m
30 KB Swings 24/16kg
Run 400m
15 Burpee Box Jumps 24/20"
Run 800m
Time Cap = 30 minutes

Compare to 27th January 2018

Strength Training at 5pm

 

Endurance Training at 6pm

CIRCUITS!
40 secs work/20 secs rest x5 rounds
1) Battle ropes
2) D-ball over the shoulder
3) FLR
4) High knee running on crash mats
5) Jumping lunges
6) REST
 

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 4x5 @85-95%

 

 

Friday 23rd November 2018

Today's Training

CrossFit

Deadlift 4 x 5

Aim to work across at around 75% 1RM

If you did this session two weeks ago, aim to add 2.5kg on to your previous weight.
 
 

2-4-6-8-10 reps for time:
DB Hang Squat Clean Thruster 2 x 20/15kg
Run 150m after each round

 

Time Cap = 9 minutes

 

Barbell Club at 6pm

Power Jerk + Split Jerk 5x2 @70-80%

 

BTN Push Press 4x3 - Heavier than last week

 

Strength Training at 7pm

A) Back Squat

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM (aim to match or beat reps from 3 weeks ago)


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


B) 4 sets:

Front Rack Lunge x 6 each leg
Russian Swing x 5-8

 

Rest 1 minute between exercises.

C) 3 rounds:

30 seconds Double KB Squats

30 seconds Rest

30 seconds L/Tuch Hang

30 seconds Rest

 

Endurance Training at 8pm

20 min AMRAP:
20 empty barbell thrusters
60 mountain climbers
20 plate Russian twists
60 double unders

 

 

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