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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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Friday 5th October 2018

Today's Training

CrossFit

4 sets:

With a pair of Kettlebells complete the following complex:
5 Swings
5 Shoulder to overhead
5 Cleans
5 Squats

Aim to do all 4 working sets at a challenging weight where you can maintain quality technique.

 

8 minute AMRAP:
20 Calorie Row, Ski, Assault Bike
20 Wall Ball 20/14lb, 10/9'

 

Barbell Club at 6pm

20mins:
Halt Power Jerk + Halt Split Jerk x2 @50-60%

Press from Split 5x5
 

Strength Training at 7pm

A) Back Squat
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

Working 1RM is 90% of 1RM

Wendler 531 - How to Build Pure Strength


3 sets:
Good Morning x 8-12
KB Suitcase Deadlift + Carry x 6 + 20m each side
Rest 60-90 seconds between exercises
 

Tabata Lunges and Abs

6 rounds:

20 seconds Lunges (any variation)

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups

10 seconds Rest


Endurance Training at 8pm

EMOM 30:
1) 20 DB snatches
2) 20 wall balls
3) 45 secs farmer's hold
4) 200/150m ski
5) 60 secs plank hold
6) REST

 

 

Thursday 4th October 2018

Today's Training

CrossFit

Skills - Gymnastic Rings

Coaching will focus on progressing through the following movements in the gymnastic rings:

Ring Support - L-Sits

Inverted Hang - Skin the Cat


12 minute AMRAP:

15 V-Sits/SL V-Sits/Sit Ups
12 KB Swings
9 Box Jumps
 
- No scores or prescriptions on movement difficulty for this WOD.

- 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) Wall Climbs

2) Aleknas

3) Plyo Jumps

4) Slow N Grow Pull Ups

5) Rest

 

 

Wednesday 3rd October 2018

Today's Training

CrossFit

Power Clean + Hang Squat Clean + Shoulder to Overhead

Aim to start at around 60% 1RM and work for 15 minutes building weight across sets.

 

"Varsity WOD"

In pairs you will be working as an individual versus your partner for max reps:
10 minute AMRAP:
Partner A) Row/Bike/Ski 15 Calories
Partner B) Dumbbell Thrusters 2 x 20/15kg

 

  • Play Rock, Paper, Scissors to determine who is Partner A and who is Partner B. Winner chooses.
  • Partner A starts on the Row/Bike/Ski while Partner B performs Dumbbell Thrusters. Once Partner A completes 15 calories they switch with Partner B.
  • Partner B moves onto the Row/Bike/Ski and completes 15 calories while Partner A does DB Thrusters.
  • Continue until 10 minutes is up.
  • Your score is your own accumulation of calories + DB Thrusters.
  • If you score more than your partner you win!

 

Where possible we will be pairing students/alumni from Leeds Uni against students/alumni from Leeds Beckett (Met). If you win your tie against your partner you will accumulate 1 point for your University. At the end of the day we'll add up which University has more wins across all the day's classes and they will be crowned Varsity Champions 2018! Last year Uni won Varsity 9-5!!!

If you're not a student/alumni of either university still get yourself in for a cracking WOD and have some fun taking on your partner.

 

Barbell Club at 6pm

20mins:
3 Position Snatch x1 @50-60%

20mins:
3 Position Clean x1 @ 50-60%

Strength Training at 7pm

A) Deadlift
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

Working 1RM is 90% of 1RM

Wendler 531 - How to Build Pure Strength


3 sets:
DBall Cleans x 3-5
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 Flyes
 

Endurance Training at 8pm

20 mins running technique then...


Every 3 mins x4: 400m run
REST 2 MINS
Every 2.30 mins x5: 300m run
REST 2 MINS
Every 90 secs x6: 150m run

 

 

Tuesday 2nd October 2018

Today's Training

30 minute AMRAP:
15 Handstand Press Ups/Press Ups
Run 200m
Rest 30 seconds
5 Muscle Ups or 15 CTB/Pull Ups/Ring Rows
Run 400m
Rest 1 minute
 
- No scores or prescriptions on movement difficulty for this WOD.
- Pull Ups/Muscle Ups/HSPUs can be strict or kipping.
- Work through with quality form and full range of movement at a pace that provides appropriate intensity for what you want to achieve and how your body is feeling! 
 

Barbell Club at 8pm

20mins:
High Hang Clean + Hang Clean + Jerk x2 @50-60%

Tempo Front Squat 5x5 @50-60%, 30X1 Tempo

 

Gymnastics at 8pm

Front and Back Levers and progressions

The exercises included in our Levers series of classes are excellent for developing upper body strength especially in the back, abs and biceps as well as continuing to improve your all round body control and breathing. They will have a heavy carry over to all the other exercises you do on the bar and rings and will provide you with a Big Al size six pack!

 

 

Monday 1st October 2018

Today's Training

CrossFit

Back Squat 4 x 5
Work across at 75% 1RM
 
 
3 rounds for max reps:
1 minute On/30 seconds off:
Row, Ski or Assault Bike Calories
Burpees
KB Swings 28/20kg
 

Barbell Club at 6pm

15mins:
Tempo Overhead Squat 4x3 (2, 3, X) @45-55%

20mins:
Hang Pull + Hang Snatch x2 @55-65%

 

Strength Training at 7pm

Press

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

 

Wendler 531 - How to Build Pure Strength


3 sets:

Bent Over Row x 8-12
SA DB Push Press x 8-12
Pull Ups x 5-10

Rest 30 seconds between exercises.

Rest 2 minutes between sets

Tabata Press Ups and Abs

6 rounds:

20 seconds Press Ups

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups

10 seconds Rest


Endurance Training at 8pm

Teams of 3:
Each person perform a time trial as rest of team rests and supports:
0-10 mins: 500m row
10-20 mins: 400m run
20-30 mins: 500m ski
30-40 mins: 1km AB

 

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