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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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Tuesday 24th July 2018

Today's Training

Rope Climbs

Coaching will be focussed on Rope Climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.

 

Every 2 minutes x 5 (20 minutes)

1) 1 set Rope Climbs

2) 1 set Handstand Variation (Handstand Hold/HS Walk/HSPU)

 

16 minute AMRAP:
20 Single Leg V-Sits
16 DB Lunges 2 x 15/10kg
12 Burpees over the DB

 

Barbell Club at 8pm

20mins:
Block Clean from Position 2 x2 @ 70-80%

Tempo Front Squat
5x5 @ 55-65%, 30X1 Tempo

 

Gymnastics at 8pm

Ring Muscle Ups and Pulling Strength

+

Full Body Gymnastics Conditioning

 

 

Monday 23rd July 2018

Today's Training

CrossFit

Every 2 minutes x 3
1) Pause Squat x 5
2) Box Jump x 10
 
Work at around 65% 1RM for Squats. Pause 3 seconds in the bottom position. Focus on keeping perfect position and accelerating the bar out the bottom of the squat.
 
For time:
Row/Ski 500m or AB 1.2km
50 Russian Swings 32/24kg (use a weight you can complete all 50 reps in 1-3 sets)
Run 800m
 

Barbell Club at 6pm

20mins:
Block Snatch from Position 2 x2 @70-80%

Snatch-Grip RDL 5x5

 

Strength Training at 7pm

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

4 sets:
Single Arm Landmine Press (standing) x 9

EMOM8:
1) 1 set Strict HSPU/Press Ups
2) 8-12 DB JM Press

Endurance Training at 8pm

Partner WOD
Working 60 secs on/60 secs off x 8 (16 mins total)
15 box jump overs
AMRAP wall balls
STRAIGHT INTO…
Working 60 secs on/60 secs off x 8 (16 mins total)
8x10m shuttle sprints
AMRAP KB swings

 

Partner A works for 60 seconds then rests while Partner B works for 60 seconds.

 

 

Saturday 21st July 2018

CrossFit Leeds School Sports Day

Our Annual CrossFit Leeds School Sports Day is returning to Roundhay Park in just 2 weeks time 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

Row, Ski or Assault Bike
2 Minutes On/30 Seconds Off x 3
90 Seconds On/30 Seconds Off x 5
60 Seconds On/30 Seconds Off x 7

 

CrossFit at 10 and 11am

Saturday Sickener
 
2 rounds for max reps:
In 3 minutes complete...
Run 400m
In remaining time complete max reps Pull Ups
Rest 1 minute
 
In 3 minutes complete...
Row 500/450m
In remaining time complete max reps Wall Ball 20/14lb, 10/9'
Rest 1 minute
 
In 3 minutes complete...
Ski 450/400m or Assault Bike 1.2/1km
In remaining time complete max reps Burpee Hurdle Jump
Rest 5 minutes

 

Strength Training at 5pm

 

Endurance Training at 6pm

40 min AMRAP:
10 Devil's press
20 V-sits
30 DB lunges
40m D-ball carry
500m row
 

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 Deadlift + Halt Snatch x2 @75-85%

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

Clean Deadlift w/Eccentric 5x5 @80-90%

 

 

Friday 20th July 2018

CrossFit

Every 90 seconds x 8:
Power Clean + Hang Power Clean + 3 Jerks

Pause 5 seconds on final Jerk
Work across @ 50-60% 1RM
 

For time

3 rounds:
5 Hang Power Cleans 60/40kg
10 V-Sits


3 rounds:
5 Shoulder to Overhead 60/40kg
10 Tuck Ups


3 rounds:
5 Thrusters 60/40kg
10 Sit Ups

Time Cap = 10 minutes

 

 

Barbell Club at 6pm

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

Clean High Pull 5x3 @70-80%

 

Strength Training at 7pm

Rack Pull - Build to a 5RM
3 x 3 @ 90% (AMRAP on last set)

Pendlay Row 4 x 8

EMOM12:
1) 5-10 Pull Ups/Ring Rows
2) 50-100m Heavy DBall/Sandbag Carry
3) Rest


Endurance Training at 8pm

40-30-20-10-20-30-40 reps for time:
Single arm DB hang clean and jerk
Air Squats


Perform 100 double unders after each round

 

 

Thursday 19th July 2018

Today's Training

CrossFit

Skill - Double Unders

Coaching will work through technique and progressions for skipping and Double Unders

 
25 minute AMRAP:
Run/Row/Ski 400m or AB 1km
15 Toes to Bar/V-Sit/Tuck Up
12 Reverse Lunges
9 Box Jumps
 
- No scores or prescriptions on movement difficulty for this WOD.
- Lunges can be unweighted or loaded in Hang, Rack or Overhead; Single or Double arm; DBs, KBs or Plate.
- 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) Plyo Jumps

3) Warrior III Pose

4) Wall Climbs

5) Rest

 

 

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