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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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Monday 30th July 2018

Today's Training

CrossFit

Every 2 minutes x 3
1) Front Rack Lunge x 5 each leg
2) Russian Swing x 10
 
For Lunges, bar can be taken from the floor or out the rack. Aim to work slightly heavier than 2 weeks ago.
Swings can be single or double KB.

 

3 rounds for max reps:
45 seconds On/45 seconds Off:
Wall Ball 20/14lb, 10/9'
Box Jumps 24/20"
Toes to Bar
 

Barbell Club at 6pm


20mins:
Block Clean from Position 2 x2 @70-85%

Tempo Front Squat 5x3 @60-70%, 30X1 Tempo

Strength Training at 7pm

Shoulder Press - Build to a 3RM
then perform
3 x 2 @ 90% of 3RM (AMRAP on final set)

4 sets:
Landmine Press (standing) x 9

EMOM8:
1) 1 set Strict Dips/Press Ups
2) 8-12 Alternating KB Push Press (4-6 each arm)
 
For the alternating KB Push Press, hold one KB in each hand in rack position then alternate the pressing arm (non-pressing arm remains in rack position).

Endurance Training at 8pm

Partner WOD

In pairs with only one person working at once complete 2 rounds for total reps:

4 minute Calorie Row

2 minute Sit Ups

4 minute Calorie Assault Bike

2 minute DB Rack Walking Lunge

4 minute Calorie Ski

2 minute Burpees

 

 

Saturday 28th July 2018

CrossFit Leeds School Sports Day

Our Annual CrossFit Leeds School Sports Day is returning to Roundhay Park in one week on Saturday 4th August 2018.

 

After the success of our first ever Sports Day last summer, we’re excited to be bringing the fun and madness back for 2018.

This is a free event for all CrossFit Leeds members and their families - partners, kids and dogs all welcome. We’ll be kicking things off from 11am on Soldiers Field at Roundhay Park.

Please note the gym will be closed on Saturday 4th August from 9am-2pm, but plenty of fun and Fitness to be had at our Sports Day. We’ll be Open as normal on the Saturday evening 5-7pm.

 

Events to include:

Three-Legged Race
Egg and Spoon Race
Hammer Throw
100m Sprint
Wheelbarrow Race
And many more!!!

 

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

"Golf"

18 rounds:

1 minute Row

1 minute Rest

 

CrossFit at 10 and 11am

Saturday Sickener
 
On 0 minutes:
Row, Ski or Assault Bike 100/80 Calories
 
On 10 minutes:
50 Wall Ball 20/14lb, 10/9'
40 Med Ball Walking Lunges 20/14lb
30 Pull Ups
20 Burpees
 
On 20 minutes:
5 rounds
10 Wall Ball 20/14lb, 10/9'
8 Med Ball Walking Lunges 20/14lb
6 Pull Ups
4 Burpees
 
On 30 minutes:
Row, Ski or Assault Bike 100/80 Calories

 

Strength Training at 5pm

 

Endurance Training at 6pm

20 rounds for time:
1 Wall Climb
2 D-ball Over the Shoulder
3 Box Jumps
 

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

25mins:
Halt Snatch x2 @75-85%

20mins:
Halt Clean + Jerk x2 @75-85%

Clean Deadlift w/Eccentric 5x5 @80-95%

 

 

Friday 27th July 2018

CrossFit

Every minute on the minute for 12 minutes:
1 Power Clean + 3 Push Jerks

Work across at around 50-60% max Clean and Jerk
Pause 2 seconds in receiving position on all movements
 

5 rounds for time:
7 Shoulder to Overhead 75/50Kg
50 Double Unders

 

Time Cap = 12 minutes

 

Bar should be a weight that allows you to complete at least the first round of STOH unbroken. No more than 70% of 1RM as a guide.

 

Barbell Club at 6pm

20mins:
Halt Snatch + Hang Snatch x2 @60-70%

Snatch High Pull 5x3 @70-80%

 

Strength Training at 7pm

Deadlift - Build to a 3RM
then perform
3 x 2 @ 90% (AMRAP on last set)

4 sets:
Pull Ups x 6

EMOM9:
1) 2-3 DBall Clean to Shoulder
2) 8-12 DB Box Step Ups (Hang)
3) 20-30 secs Hanging L-sit/Tuck Hold

Endurance Training at 8pm

In a 20 min window:
120 burpees over the rower
In remaining time

AMRAP calorie row/ski/AB

 

 

Thursday 26th July 2018

Today's Training

CrossFit

Skill - Box Jumps

Coaching will work through technique and progressions for Box Jumps

View technical progressions for rebounding box jumps here

 
20 minutes for Quality (AMQAP):

Row,Ski or Assault Bike 12/10 Calories
6 DB Burpee Box Step Overs
Rest 1 minute

 
- No scores or prescriptions on movement difficulty for this WOD.
- Burpee Box Step Overs can be unweighted or loaded in Hang, Rack or Overhead (see video for variations)
- 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

Full Body Gymnastics Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Front Lever

2) Handstand Walks

3) Candlestick Roll to Pistol

4) Dips

5) Rest

 

 

Wednesday 25th July 2018

Today's Training

CrossFit

Every minute on the minute for 15 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Handstand Press Ups
3) 20-30 seconds V-sits/Tuck Ups/Sit Ups

Partner WOD

In pairs and alternating rounds complete 12 rounds for time:
10 Deadlifts 80/55kg
Run 150m

Deadlifts should be quality and unbroken. Around 50% 1RM as a guide.

Barbell Club at 6pm

15mins:
Squat Jerk x3 @55-65%

20mins:
Power Jerk x2 @75-90%

Strength Training at 7pm

BB Lunge 5 x 4 each leg
Perform 4 reps all leading with one leg then 4 reps leading with the other.

Good Morning 4 x 9

EMOM12:
1) 8-12 KB Squats (Single or Double KB)
2) 8-12 Single Leg DB Deadlift (R)
3) 8-12 Single Leg DB Deadlift (L)

 

Endurance Training at 8pm

Agility fitness course
A Hack special including:
Shuttle sprints, bear crawls, plyometrics and running

 

 

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