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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 5th August 2017

CrossFit Leeds School Sports Day, 10am @ Roundhay Park

Please note the gym will be closed today from 9am-2pm. We will be open as normal on the evening for Open Gym from 5-7pm.

 

In place of our regular Saturday Classes we will be hosting our CrossFit Leeds School Sports Day today. The event will take place at Roundhay Park from 10am. It's free and all members (+ kids and dogs) are welcome.

 

Meet at the Princes Avenue Car Park (just down the road from Tropical World and Roundhay Fox pub) at 10am and we'll walk over to the Cricket Pitch together. If you're arriving late head over to the cricket pitch and you'll find us.

 

We'll organise everyone into teams then you'll have chance to take part in any of the following events...

- Egg and Spoon Race
- Wheelbarrow Race
- 100m Sprint
- Med Ball Toss
- Egg Throw
- Sack Race
- Sandbag Sprint
- Three-Legged Race

- Hammer Throw
- Team Relay

...we'll finish activities off with a game of rounders.

 

We should be done by around 12.30pm at which point we'll head out for some well earned lunch and drinks at Banyan Roundhay (Napa).

 

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

 

Friday 4th August 2017

CrossFit Leeds School Sports Day, Saturday 5th August

Please note the gym will be closed tomorrow from 9am-2pm. We will be open as normal on the evening for Open Gym from 5-7pm.

 

Don't forget tomorrow is CrossFit Leeds School Sports Day at Roundhay Park starting 10am. All members welcome for a morning of fun events.

 

In place of our regular Saturday Classes we will be hosting our CrossFit Leeds School Sports Day on Saturday. The event will take place at Roundhay Park from 10am. It's free and all members (+ kids and dogs) are welcome.

 

Meet at the Princes Avenue Car Park (just down the road from Tropical World and Roundhay Fox pub) at 10am and we'll walk over to the Cricket Pitch together. If you're arriving late head over to the cricket pitch and you'll find us.

 

We'll organise everyone into teams then you'll have chance to take part in any of the following events...

- Egg and Spoon Race
- Wheelbarrow Race
- 100m Sprint
- Med Ball Toss
- Egg Throw
- Sack Race
- Sandbag Sprint
- Three-Legged Race
- Team Relay

...we'll finish activities off with a game of rounders.

 

We should be done by around 12.30pm at which point we'll head out for some well earned lunch and drinks at Banyan Roundhay (Napa).

 

Today's Training

Front Squat - 20 minutes to build to a 5RM

 

7 rounds for time:

5 Power Cleans @ 75 per cent of 1RM

15 Wall Ball 20/14lb, 10/9'

 

Time Cap = 14 minutes

This is a variation on last Friday's Every minute on the minute WOD.

If you did last Friday's WOD, use the same load for the Cleans and Wall Balls as you used last week.

Compare to 5th August 2016

 

Endurance Training @ 8pm

"Murph"

For time:

Run 1 mile

100 Pull Ups

200 Press Ups

300 Squats

Run 1 mile

 

Start and finish with a mile run.

Partition the pull-ups, push-ups, and squats as needed (it equates to 20 rounds of Cindy or the reps can be split in any other way you choose).

 

 

Thursday 3rd August 2017

Today's Training

Skill - DBalls

Coaching will work through exercise technique and variations with the DBalls. Watch demo video

Deadlifts

Carries

Cleans

 

4 rounds for max reps

In 4 minutes complete:

Row/Ski 600/500m or Assault Bike 1.2/1km

20 Sit Ups

In remaining time complete Max KB Swings 24/16kg

 

Rest 1 minute between rounds

Score is total reps of KB Swings

 

Free Taster Session @ 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.

 

 

Wednesday 2nd August 2017

Today's Training

Every 90 seconds x 7
Power Clean + Hang Power Clean + Hang Squat Clean

Start at around 50% 1RM Clean and aim to increase the load across each set.

 

Team WOD

In teams of 3 complete AMRAP in 15 minutes:

Row/Ski 250m or Assault Bike 0.5km

8 Thrusters 50/35kg

 

Start your round once the team member ahead of you has completed their Row/Ski/Bike.

Once you finish your Row/Ski/Bike, you can only move onto the Thrusters provided the team member ahead of you has finished their set.

Once you complete your Thrusters, rest until the team member ahead of you has finished their row/ski/bike.

Each time a team member completes their set of Thrusters, that is 1 round.

 

Endurance Training @ 8pm

Every 2 minutes for 40 minutes (4 rounds):

1) Run 400m

2) Max Calorie Ski in 1 minute

3) Row 400m

4) Max Calorie Assault Bike in 2 minutes

5) Rest

 

Accumulate Max Calories on Ski and Assault Bike while maintaining Run and Row distances throughout.

 

 

Tuesday 1st August 2017

Today's Training

Skill - Gymnastic Rings

Coaching will focus on developing strength and control in a hanging position in the gymnastics rings

Pull Ups

Toes to Rings

Inverted Hang

Skin The Cat

 

15 minute AMRAP:

6 Pull Ups

9 Burpees

12 Tuck Ups

 

Competition Training

Partner WOD

5 rounds:

20/15 Calorie Assault Bike

5 Rope Climbs 15'

 

Straight into...

 

5 rounds:

20/15 Calorie Ski

10 Burpee Box Jump Overs 24/20"

 

 

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