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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 4th April 2019

Today's Training

CrossFit

Movement Development - DBall Cleans

Coaching on technique for Dball Cleans

 

5 rounds for max reps

In 3 minutes complete:
32/25 Calorie Row, Ski or Bike
3 Dball Cleans
In remaining time complete AMRAP:
Press Ups or Handstand Press Ups

 

Rest 3 minutes between rounds

No scores or prescriptions on weights/movement difficulty on this WOD.

Work with a challenging weight on the Dball if technique allows.

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Ring Muscle Ups

2) Box Jumps

3) Handstand Walks

4) 6 Hollow Leg Lifts + 6 SL V-sits + 6 Sit Ups

 

 

Wednesday 3rd April 2019

Today's Training

CrossFit

Every 90 seconds x 9
Sets 1-3) 3 Power Cleans @ 60-70%
Sets 4-6) 2 Power Cleans @ 70-85%
Sets 7-9) 1 Power Cleans @ 85+%

 

- All sets should be Touch N Go reps.
- Power Cleans can be subbed for Power Snatch at the same percentages.

 
Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:
10 Hang Power Clean 65/45kg
15 Wall Ball 20/14lb, 10/9'

 

Hang Power Clean can be subber for Hang Power Snatch 50/35kg



Barbell Club at 6pm

15mins:
Hang Snatch x3 @65-80%

 

15mins:
Hang Clean + Jerk x2 @65-80%


Strength Training at 7pm

Chest and Triceps

 

A) Bench Press 5 x 5
Rest 2-3 minutes between sets

 

B) 3 sets:
Single Arm Landmine Press x 10 each arm
Press Ups/Dips x 5-10 reps (each set should be close to failure)
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds)
1) 30 seconds Hanging Leg Raise Hold
2) 30 seconds Banded Triceps Pushdowns
3) 30 seconds DB Push Press

 

Endurance Training at 8pm

100-80-60-40-20 reps for time:
Overhead Plate Lunges

Double Unders

Russian KB Swings

 

After each round perform

15 Calorie Row, Ski or Bike

15 Tuck Ups

 

Time Cap = 40 minutes

 

 

Tuesday 2nd April 2019

Life Is Sweet @ CrossFit Leeds

Partners Assemble, it's the one you've all been waiting for!
 

Life Is Sweet is returning to CrossFit Leeds on Saturday 27th April 2019 to provide a fun and inclusive day of competition for all members to celebrate being a part of our fantastic community.

Life Is Sweet is our annual in-house same sex partner competition designed to be accessible for all experiences and fitness levels with an emphasis on fun and inclusivity. The workouts are accessible for all members while still providing a challenge for the more advanced.

- 'Life Is Sweet' @ CrossFit Leeds on Saturday 27th April 2019 from 9am - 5pm

- All members welcome and encouraged to enter

- Teams consist of two members of the same sex

- Two categories of competition - Male pairs and Female pairs

- £20 per Team Entry

- After Party on the Saturday night!

Team registration is now open on the following link

Spaces are limited. Registration closes on Monday 8th April.

Please speak to any of the coaches or drop Mike a message if you have any questions or would like assistance finding a partner.

 

Today's Training

Gymnastics Skill - Handstand Walks

Coaching will be on the skills, strength and progressions to develop quality and consistent Handstand Walks

 

Alternatively for gymnastic strength development you can work through the following:

Every minute on the minute for 15 minutes
1) 30 seconds Muscle Ups/Strict Pull Ups/Ring Rows
2) 30 seconds Press Ups/Strict Handstand Press Ups/HS Walk
3) 30 seconds V-Sits/Tuck Ups/Sit Ups
 
 
12 minute AMRAP:
15 Russian KB Swings 32/24kg
12 KB Rack Lunges 32/24kg
9 Burpees
 

Barbell Club at 8pm

S-A DB Rack Carry
3x20m each side - Moderate/Heavy weight

 

15mins:
Halt Jerk x3 @50-70%
*Pause in dip and in catch


Gymnastics at 8pm

Toes to Bar

Our April gymnastics sessions will be focussed on developing the strength, technique and positions to progress towards or improve your Toes to Bar. These sessions are open to all members and suitable for all abilities and experience.
 
 
 

Monday 1st April 2019

Life Is Sweet @ CrossFit Leeds

Partners Assemble, it's the one you've all been waiting for!
 

Life Is Sweet is returning to CrossFit Leeds on Saturday 27th April 2019 to provide a fun and inclusive day of competition for all members to celebrate being a part of our fantastic community.

Life Is Sweet is our annual in-house same sex partner competition designed to be accessible for all experiences and fitness levels with an emphasis on fun and inclusivity. The workouts are accessible for all members while still providing a challenge for the more advanced.

- 'Life Is Sweet' @ CrossFit Leeds on Saturday 27th April 2019 from 9am - 5pm

- All members welcome and encouraged to enter

- Teams consist of two members of the same sex

- Two categories of competition - Male pairs and Female pairs

- £20 per Team Entry

- After Party on the Saturday night!

Team registration is now open on the following link

Spaces are limited. Registration closes on Monday 8th April.

Please speak to any of the coaches or drop Mike a message if you have any questions or would like assistance finding a partner.

Today's Training

CrossFit

Every 4 minutes x 5:
10 Back Squats
Aim to work across all 5 sets at 55-65% 1RM

Perform 30 seconds of Strict Handstand Press Ups/Press Ups between each set of Squats

 

3 rounds for time:

Run 400m
12 DB Ground to Overhead 2 x 20/15kg

Time Cap = 12 minutes

 

Barbell Club at 6pm

Snatch Stiff-Leg Pull
3x5 - Moderate weight to focus on technique

 

15mins:
Deadlift + Snatch + Halt Snatch x2 @50-70%

 

Strength Training at 7pm

Back and Biceps

 

A) Bent Over Row 5 x 5

Rest 2-3 minutes between sets

 

B) 3 sets:

Romanian Deadlift x 10

Single Arm Row x 10 each arm

Rest 60 seconds between exercises

 

C) EMOM12 (3 rounds)

1) 30 seconds Banded Face Pulls

2) 30 seconds Front Leaning Rest

3) 30 seconds Barbell Biceps Curls

4) 30 seconds KB Rack Hold


Endurance Training at 8pm

PARTNER WOD

Working Yo Go,I Go complete the following for time:

300m Run/Ski

30 Burpees over the DB

300m Row

30 Wall Balls

30 DB Snatch

200m Run/Ski

20 Burpees over the DB

200m Row

20 Wall Balls

20 DB Snatch

150m Run/Ski

10 Burpees over the DB

150m Row

10 Wall Balls

10 DB Snatch

 

 

Saturday 30th March 2019

Life Is Sweet @ CrossFit Leeds

Partners Assemble, it's the one you've all been waiting for!
 

Life Is Sweet is returning to CrossFit Leeds on Saturday 27th April 2019 to provide a fun and inclusive day of competition for all members to celebrate being a part of our fantastic community.

 

Life Is Sweet is our annual in-house same sex partner competition designed to be accessible for all experiences and fitness levels with an emphasis on fun and inclusivity. The workouts are accessible for all members while still providing a challenge for the more advanced.

 

- 'Life Is Sweet' @ CrossFit Leeds on Saturday 27th April 2019 from 9am - 5pm

- All members welcome and encouraged to enter

- Teams consist of two members of the same sex

- Two categories of competition - Male pairs and Female pairs

- £20 per Team Entry

- After Party on the Saturday night!

 

Team registration is now open on the following link

Spaces are limited. Registration closes on Monday 8th April.

 

Please speak to any of the coaches or drop Mike a message if you have any questions or would like assistance finding a partner.

 

Today's Training

RoWoD at 9am

Row, Ski or Bike

Max Distance in 20 minutes

 

CrossFit at 10 and 11am

Saturday Sickener

 
Partner WOD

In pairs complete AMRAP in 30 minutes:

50/40 Calorie Row, Ski or Bike

20 Synchro KB Swings 24/16kg

150m Front Rack Carry 2 x 24/16kg

10 Synchro Sit Ups

50/40 Calorie Row, Ski or Bike

20 Synchro KB Clean and Jerk 24/16kg (10 each arm) 

150m Farmers Walk 2 x 24/16kg

10 Synchro Burpees 

 

Calories and carries can be split between the pair however you choose.

Synchro work is done together!

 

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

EMOM 40:
1) 12 DB box step overs
2) 50 double unders
3) 16 SA DB hang power clean and jerks
4) 15-20 wall balls
5) 150m run
 

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

Coaches Choice!

 

11:30am Barbell Club

20mins:
Segment Snatch x3 @50-65%

 

20mins:
Segment Clean + Jerk x2 @50-65%

 

Clean Stiff-Leg Pull
4x5 - Moderate weight to focus on technique

 

 

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