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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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Wednesday 30th May 2018

Today's Training

CrossFit

Every 90 seconds x 8
Power Clean + Shoulder to Overhead + Hang Power Clean

Build up to around 85-90% of max Power Clean + STOH or work across at a weight that allows development of positions and technique.

Partner WOD

In Pairs with only one person working at once complete AMRAP in 15 minutes:

30 Power Cleans 50/35kg
30 Front Squats 50/35kg
30 Pull Ups

 

Barbell Club at 6pm

20mins:
Halt Power Jerk x2 - Up to 70%

15mins:
Halt Split Jerk x2 - Up to 80%

Strength Training at 7pm

Legs

A) Pause Squats 5 x 5

- Front or Back Squats

- 3 second pause in bottom position

- Aim to work across at around 65-70% 3RM

- Rest 2 minutes between sets

 

B) 3 sets:

Romanian Deadlift x 6-8 reps

Double KB Squat x 6-8 reps


C) EMOM9:

1) KB Bulgarian Split Squat x 8-12 (Right Leg - KBs by side)
2) KB Bulgarian Split Squat x 8-12 (Left leg - KBs by side)

3) 20-30 second DBall/Sandbag Hold at chest

 

Endurance Training at 8pm

"Partner Triple 2"

In pairs with only one person working at a time complete:

200 Calorie Row/Ski/Assault Bike

200 Plate Overhead Walking Lunges

2 Mile Run

 

 

Tuesday 29th May 2018

Today's Training

Skill Focus - Toes to Bar

Coaching will focus on movement and strength to develop strong Toes to Bar.

 

If you are competent with Toes to Bar, work through the following focussing on quality:

Every 2 minutes x 5 (4 rounds)

1) 1 set Toes to Bar
2) 1 set Handstand Variation (Hold/Press Ups/Walks)

 

3 rounds for max reps:
1 minute per station/no rest
Box Jumps 24/20"
DB OH Lunge 2 x 20/15kg
V-Sits
 

Barbell Club at 8pm

20mins:
Block Clean from Position 2 - Up to 75%

15mins:
Power Clean + Clean x1 - Up to 80%


Gymnastics at 8pm

TBC

 

 

Bank Holiday Monday 28th May 2018

Bank Holiday Opening Hours

Please note we will be open the following times today:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Team WOD

 

Today's Training

Bank Holiday Team WOD

In teams of 2 or 3 complete the following in 30 minutes:

400m Sandbag Run (all together)

60 KB Swings

60/40 Calorie Row, Ski or Assault Bike

50 Synchro Sit Ups

400m Sandbag Run (all together)

40 DB Thrusters

60/40 Calorie Row, Ski or Assault Bike

30 Synchro Burpees

400m Sandbag Run (all together)

20 Burpee Muscle Ups/Burpee Pull Ups/Burpee Jumping Pull Ups

In remaining time, Max Calorie Row, Ski or Assault Bike

 

 

Saturday 26th May 2018

Bank Holiday Opening Hours

Please note we will be open the following times on Bank Holiday Monday 28th May:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Team WOD

 

We are open as normal on Saturday and Sunday.

 

Today's Training

RoWoD at 9am

"Golf"

18 rounds:

1 minute Row

1 minute Rest

 

CrossFit at 10 and 11am

Saturday Sickener
 
For time:
Run 400m

30 DB Push Press 2 x 20/15kg

30 Sit Ups

30 Box Jumps 24/20"

30 Pull Ups

Run 800m

30 Pull Ups

30 Burpees

30 V-sits

30 DB Box Step Overs 2 x 20/15kg, 24/20"

Run 400m

 

Time Cap = 28 minutes

 

Strength Training at 5pm

 

Endurance Training at 6pm

6 rounds for time:
200m row/ski
15 DB rack squats
10 DB push press
5 wall climbs
REST 2 MINS
 

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

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

20mins:
High Hang Clean + Hang Clean + Clean + Jerk - Work up to heavy single

Pause Back Squat

5x3 (3s) @55-65%

 

 

Friday 11th May 2018

Bank Holiday Opening Hours

Please note we will be open the following times on Bank Holiday Monday 28th May:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Team WOD

 

We are open as normal on Saturday and Sunday.

 

Today's Training

CrossFit

Deadlift

10 @ 65% 1RM
8 @ 70% 1RM
6 @ 75% 1RM
4 @ 80% 1RM
2 @ 85% 1RM
 
Rest around 2 minutes between sets.
Percentages are approximate.
Aim to start at a weight you can move well for 10 reps and increase the load each set as the reps come down.
 

4 rounds for time:
7 Hang Power Cleans 75/50kg
20 Wall Ball 20/14lb, 10/9'


Barbell Club at 6pm

20mins:
Hang Pull + Hang Clean + Jerk
1+1+2 - Up to 70%

Snatch Balance
5x3 @60-70%

 

Strength Training at 7pm

Upper

Superset x 4:
Bench Press x 6
Bent Over Row x 6
 
Superset x 3:
Double KB Shoulder Press x 8-12
Strict Pull Ups/Ring Rows x 5-10
 
EMOM9:
1) 30 seconds Press Ups
2) 30 seconds DB Curls
3) 30 seconds DBall Hold (at chest)
 
 

Endurance Training at 8pm

10 wall balls
10 KB swings
10 box jumps
15 wall balls
15 KB swings
15 box jumps
20 wall balls
20 KB swings
20 box jumps
25 wall balls
25 KB swings
25 box jumps
(REST 3 MINS)
25-20-15-10-5
Air squats
Russian KB swings
Box step ups
 
 
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