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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 22nd November 2017

Today's Training

CrossFit

3 Sets:

Plyo Press Up x 5
Bench Press x 8 @ 80% 5RM

 

Plyo Press Ups should be full range and maintain bodyline. Focus from there is accelerating all the way up and generating maximal power. 

Band Assistance (Blue or Green) should be used for anyone who cannot do 20+ Full Press Ups.

 

Partner WOD
In pairs with only one person working at once complete AMRAP in 14 minutes:
Row/Ski 600m or Assault Bike 1.5km
15 DB Man Makers 2 x 20/15kg

1 Man-Maker = Press Up + Row Right + Row Left + Clean + Squat + Push Press

 

Barbell Club at 6pm

Jerk

Work up to a heavy single


Strength Training at 7pm

Dynamic Lower

A) EMOM10
3 Speed Deadlifts @ 60-65% 1RM

B) Superset x 4:
5 Box Jumps
10 KB Bulgarian Split Squats

C) EMOM9 (3 rounds)
1) 10 KB Squats
2) 10 Russian Swings
3) 30 secs Weighted Plank

Endurance Training at 8pm

"Murph Mix Up"
20 rounds of Cindy
Every 5 minutes Run 200m

 

1 round of Cindy = 5 Pull Ups + 10 Press Ups + 15 Squats

Time Cap = 40 minutes

 

 

Tuesday 21st November 2017

Today's Training

CrossFit

Handstands

Coaching will be focussed on Handstand Holds and Walks

 

For time:
10-8-6-4-2 Hang Power Cleans 90/60kg
2-4-6-8-10 Burpee Bar Jumps


Barbell Club at 8pm

Snatch

Work up to a heavy single


Gymnastics at 8pm

Skill - Kipping Pull Ups/Bar Muscle Ups

+

Full Body Gymnastics Conditioning

 

 

Monday 20th November 2017

Today's Training

CrossFit

Back Squat

20 reps @ 55% 5RM

15 reps @ 65% 5RM

10 reps @ 80% 5RM

5 reps @ 90% 5RM

Rest 2-3 minutes between sets

 

"CrossFit Leeds Benchmark WOD"

For time:

Run 400m

50 Squats

40 Sit Ups

30 KB Swings 24/16kg

20 Press Ups

10 Pull Ups

Run 400m

 

or

 

"CrossFit Leeds Advanced Benchmark WOD"

For time:

Run 400m

50 Double Unders

40 KB Lunges 32/24kg

30 KB Swings 32/24kg

20 Handstand Press Ups

10 Bar Muscle Ups

Run 400m

 

Compare to 3rd April 2017

 

Barbell Club at 6pm

Clean

Work up to a heavy single

 

Strength Training at 7pm

Max Effort Upper Pull


A) 12 min to build to 3RM Pull Up or Chin Up


B) Superset x 4:
10 DB Bent Over Row
10 Seated DB Press (sat on floor)


C) EMOM9 (3 rounds)
10 Reverse Flyes
10 DB Russian Twists
30 seconds Aleknas

 

Endurance Training at 8pm

"Team Tommy V on the Run"

30 minute AMRAP:

In teams of 3; one person working, one person resting, one person bear hugs sandbag.

400m Run

21 DB Thrusters

12 Rope Climbs

400m Run

15 DB Thrusters

9 Rope Climbs

400m Run

9 DB Thrusters

6 Rope Climbs

 

Scale Rope Climbs to Double reps of Burpee (Jumping) Pull Ups

All 3 do the run together and take the sandbag with them!

 

 

Saturday 18th November 2017

Today's Training

Row WOD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener!

3 rounds for time:
Run 800m
20 DB Thrusters 2 x 15/10kg
20 Pull Ups
Run 400m

20 DB Ground to Overhead 2 x 15/10kg

20/15 Calorie Row/Ski/Assault Bike

 

Time Cap = 36 minutes

 

Strength Training at 5pm

 

Endurance Training at 6pm

0-5 minutes:

500m Row

25 Burpees over the Rower

 

5-10 minutes:

400m Run

40 Wall Ball

 

10-15 minutes:

400m Ski

100 Double Unders

 

15-20 minutes:

1.2/1km Assault Bike

40 Russian Swings

 

20-30 minutes:

500m Row

25 Burpees over the Rower

400m Run

40 Wall Ball

 

30 minute onwards:

400m Ski

100 Double Unders

1.2/1km Assault Bike

40 Russian Swings

 

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

20 minutes:
1 Pull + 1 Snatch
Work up to Heavy Set

20 minutes:
1 Pull + 1 Clean + 1 Jerk
Work up to Heavy Set

20 minutes:
Back Squat
5x3 @ 85-95%

 

 

Friday 17th November 2017

Today's Training

CrossFit

Deadlift
20 reps @ 55% 5RM
15 reps @ 65% 5RM
10 reps @ 75% 5RM
5 reps @ 85% 5RM

 

8 minute Ladder:

3-6-9-12-etc.
KB Swiings 32/24kg

Handstand Press Ups

 

Barbell Club at 6pm

20 minutes:
1 Clean + 1 Jerk @ 80-90%


Front Squat

5 x 3 @ 85-95%

 

Strength Training at 7pm

Dynamic Upper Push/Pull


EMOM10:
3 Strict Press @ 65% 1RM

Take bar from the floor

 

Superset x 4:
12 Dumbbell JM Press
8 Single Arm Ring Rows (each arm)
12 OH Plate Sit Ups

 

Finisher:
100 Banded Triceps Extensions

 

Endurance Training at 8pm

Row, Ski or Assault Bike


5 sets of 90 secs on/30 secs off


Rest 2 mins


5 sets of 60 secs on/60 secs off


Rest 2 mins


5 sets of 30 secs on/90 secs off


Rest 2 mins


2 mins for max distance

 

 

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