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This Week's Training

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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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Saturday 7th September 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

2 minutes On/45 seconds Off x 6
Rest 3 minutes
1 minute On/45 seconds Off x 3
Rest 3 minutes
30 seconds On/30 seconds Off x 6


CrossFit at 10 and 11am

Saturday Sickener

 

For time:
Run 800m
15 Burpee Box Jumps 24/20"
Run 400m
30 KB Swings 28/20kg
Run 400m
15 Burpee Muscle Ups or 30 Burpee Pull Ups
Run 400m
30 KB Swings 28/20kg
Run 400m
15 Burpee Box Jumps 24/20"
Run 800m


Time Cap = 30 minutes


 

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

AMRAP 10:
10 Russian KB swings
10 press ups
10 pull ups/ring rows/5 strict pull ups

REST 3 MINS

EMOM 10:
1) 15/12 cal row/ski/bike
2) 20 KB Goblet squats

REST 3 MINS

3 rounds for time:
10 Russian KB swings
10 press ups
10 pull ups
15/12 cal row/ski/bike
20 KB Goblet squats
 

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

Jump Squats 4x3 - pause in landing - light or no weight

 

30mins:
Hang Snatch - Work up to heavy single

 

30mins:
Hang Clean + Jerk - Work up to heavy single

 

 

 

Friday 6th September 2019

Today's Training

CrossFit

Every 90 seconds x 10:
1 Power Clean + 1 Hang Power Clean + 2 Shoulder to Overhead

 

- For technical development work across at a medium load.
- For experienced lifters, work across at a medium to heavy load (around 75% 1RM)

- This can also be done as 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats
 
 
 

For time:
Row 1000m
30 Thrusters 40/30kg
30 Toes to Bar

 

Time Cap = 11 minutes

 
 

Barbell Club at 6pm

30mins:
High Hang Clean - Work up to heavy double
 

Strength Training at 7pm

4 sets:
DB Step Up x 6 each leg (all 6 on one leg then 6 on the other)
Good Morning x 10
Rest 60-90 seconds between exercises

 

4 sets:
Tempo RDL x 5 @ 52X2
Rest 2 minutes

 

EMOM9:
1) 30 seconds Goblet Squats
2) 30 seconds High Box Jumps
3) 30 seconds DBall/Sandbag Bear Hug

 

Endurance Training at 8pm

Max Out!


2 min max cal bike


REST 4 MINS


EMOM 15:
1) 40% 2 min max cal bike
2) 10-15 PVC pipe sit ups
3) 150m run

 

 

Thursday 5th September 2019

Today's Training

CrossFit

Movement Development - Ski Erg and Bike Erg

Coaching will be on movement quality and efficiency on the Concept2 Ski-erg and Bike-erg, including how to appropriately adapt pace, resistance and stroke rate/RPM depending on the workout.

 

3 rounds for max reps:
1 minute Calorie Row
Rest 1 minute
1 minutes Calorie Ski
Rest 1 minute
1 minutes Calorie Row
Rest 1 minute
1 minutes Calorie Bike
Rest 1 minute

 

Compare to 11th July 2019

 
 

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) Strict Pull Ups

2) Box Jumps

3) Ring Dips or Press Ups

4) V-Sits

 

 

Wednesday 4th September 2019

Today's Training

CrossFit

Back Squat

- Spotting Technique and how to safely miss a lift

- Build to a 1RM

 

Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:
3 Heavy Power Cleans (use around 70-80% 1RM)
18 Wall Ball 20/14lb, 10/9'
 

Barbell Club at 6pm

20mins:
Hang Power Snatch + Hang Snatch - Work up to heavy single

 

15mins:
Hang Power Clean + Hang Clean - Work up to heavy single

 

Strength Training at 7pm

4 sets:
Shoulder Press x 5
Single Arm Landmine Row x 6 each arm
Rest 60-90 seconds between exercises

 

4 sets:
Tempo Bench Press x 5 @ 52X2
Rest 2 minutes

 

EMOM9:
1) 30 seconds KB Z-Press
2) 30 seconds Landmine Rotations
3) 30 seconds Banded Seated Row

Endurance Training at 8pm

Every 10 mins:
1) 800m run + 50 burpees
2) 800m row + 50 DB hang clean + jerks
3) 1600m bike + 50 DB sit ups
4) 800m ski + 50 DB box step overs
 
 
 
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