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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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Monday 31st July 2017

Today's Training

Sumo Deadlift 4 x 8

Work across at 75-80% 5RM

Pull each rep from a dead stop

Rest 2 minutes

 

8 minute AMRAP:
21 Russian Swings 32/24kg
15 Box Jumps 24/20"

9 Strict Handstand Press Ups

 

Endurance Training @ 8pm

20 minute Ladder

3-6-9-12-etc reps of:

Calorie Assault Bike or Ski

DBall Cleans

Burpee Box Jump Overs

 

 

Saturday 29th July 2017

CrossFit Leeds School Sports Day, Saturday 5th August

Don't forget next Saturday's CrossFit Leeds School Sports Day at Roundhay Park starting 10am. All members welcome for a morning of fun events.

 

Please note the gym will be closed next Saturday 9am-2pm. We will be open as normal next Saturday evening for Open Gym from 5-7pm.

 

Today's Training

Saturday Sickener!

30 minute AMRAP:

Run 300m

10 Burpees

10 Toes to Bar

10 KB Swings 24/16kg

10 Calorie Row/Ski/Bike

 

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

 

Friday 28th July 2017

Today's Training

Deadlift 4 x 10

Work across at around 75% 5RM (or heavier than 2nd June 2017)

Rest 2-3 minutes

 

Every Minute on the Minute for 14 Minutes:

1) 5 Power Cleans @ 75% 1RM

2) 15 Unbroken Wall Ball 20/14lb, 10/9'

 

Endurance Training @ 8pm

21-15-9 reps for time:

Calorie Row

Burpees Over The Rower

 

Rest 3 mins

 

21-15-9 reps for time:

Calorie Ski

Burpee Plate Jumps

 

Rest 3 mins

 

21-15-9 reps for time:

Calorie Assault Bike

Burpee with 6" jump

 

 

Thursday 20th July 2017

Today's Training

Skill - Prowler Pushes

For Distance:

As many lengths as possible in 60 seconds (no load)

 

For time:

4 x 10m with body weight on the prowler

 

16 minute AMRAP:

5 High Box Jumps
5 Pull Ups
10 Press Ups
15 Squats

 

Gymnastics @ 8pm

Bar Skills

This months gymnastics will be focusing on bar skills! We've had a few requests for bar muscle ups so the three weeks will involve a range of skill and strength work that will build towards them. Participants for this session should be able to complete at least 1 strict Pull Up.

 

If you're pull up strength is not quite there yet, there's no better place to start than our Level 1 pull up programme.
http://www.crossfitleeds.com/blog/1177-pull-ups-level1.html

 

 

Wednesday 26th July 2017

Today's Training

Push Press

10 reps @ 65% 3RM

8 reps @ 70% 3RM

5 reps @ 80% 3RM

3 reps @ 90% 3RM

2 reps @ 95% 3RM

 

Percentages are approximate. Aim to increase weight across each set.

Rest 2 minutes

 

Partner WOD

In pairs with only one person working at once complete the following...

50-40-30-20-10 reps for time:
Ground to Overhead 50/35kg

Front Rack Lunges 50/35kg

 

No dumping the bar.

Weight should be such that you can efficiently string 5+ reps together throughout the workout.

Ground to Overhead can be Power Clean + Push Press/Jerk or Power Snatch.

 

Endurance Training @ 8pm

Every minute on the minute for 30 minutes:

1) 12/10 Calorie Row

2) 15 DB Thrusters

3) 20 Russian Swings

4) 10 Pull Ups + 10 Press Ups

5) 60 seconds Double KB Rack Hold

6) Rest

 

 

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