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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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Thursday 1st June 2017

Today's Training

Skill - Gymnastic Rings

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

In and Out Drills -> Ring Support

Inverted Hang -> Skin the Cat

 

3 rounds for time:
20/15 Calorie Row, Ski or Bike

20 Tuck Ups

20 KB Swings 24/16kg

 

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 getting started at CrossFit Leeds.

 

 

Wednesday 31st May 2017

Today's Training

Power Clean 5 x 5

Aim to work all 5 sets at 70-85% 1RM

Reps should be Touch and Go

 

Partner WOD

In Pairs and alternating rounds complete AMRAP in 15 minutes:

2 Power Cleans 60/40kg

2 Hang Squat Cleans 60/40kg

2 Front Rack Lunges 60/40kg

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

 

Endurance Training @ 8pm

Every minute on the minute for 40 minutes:

1) 1-3 Rope Climbs

2) 10-15 Press Ups

3) 15-20 Toes to KB

4) 150-200m Run

5) Rest

6) 10-20 Pull Ups/Ring Rows

7) 10 DB Burpees

8) 30-45 seconds Front Leaning Rest

9) 20/15 Calorie Row

10) Rest

 

 

Tuesday 30th May 2017

Today's Training

Skill - Handstand Press Ups

Appropriate ways to scale or progress Handstand Press Ups in WODs.

Watch the CrossFit Leeds HSPU Progressions video here for some progressive options for strict HSPU.

 

20 minute AMRAP:
10 Handstand Press Ups (strict or kipping)

10 Burpees

Run 400m

 

Aim to complete the workout using the same HSPU variation all the way through while completing each round of 10 reps in no more than 3 sets.

If you can complete the WOD with full HSPUs in 1-2 sets then try scaling up by going to a deficit.

 

Competition Training

Double Kettlebell Complex

Work up to your max weight on the following...

2 Squats + 2 Clean and Jerk + 2 Rack Lunges

 

"Two Guns"

5 rounds for time:

10 Double KB Squats 2 x 16/12kg

10 Double KB Clean and Jerk 2 x 16/12kg

10 Double KB Rack Lunges 2 x 16/12kg

100m Farmers Walk 2 x 16/12kg

 

 

Monday 29th May 2017

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 Bank Holiday Met Con

 

Today's Training

Team WOD @ 10am

In teams of 3 complete AMRAP in 20 minutes:

20 Ring Muscle Ups (Scale: CTB Pull Ups/Pull Ups/Ring Rows)

30 DB Squat Clean Thrusters 2 x 22.5/15kg

40 Burpee Box Jumps 24/20"

 

Teams have one rower between them on which to accumulate max calories throughout the WOD. Team members can rotate on the rower as often as they like.

 

Score is total reps on the AMRAP (90 reps per round) plus total calories accumulated on the rower.

 

Met Con @ 6pm

 

 

Saturday 27th May 2017

Bank Holiday Opening Hours

Please note we will be open the following times on Bank Holiday Monday 29th May:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Bank Holiday Met Con

 

Today's Training

Saturday Sickener!

2 rounds for time:
Run 400m
25 Deadlifts 50/35kg
Run 400m
20 Hang Power Cleans 50/35kg
Run 400m
15 Front Rack Lunges 50/35kg
Run 400m
10 Thrusters 50/35kg
 
Time Cap = 35 minutes
 

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

 

 

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