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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 31st January 2018

Today's Training

CrossFit

Every 90 seconds x 10:
1 Power Clean
1 Shoulder to Overhead
1 Hang Power Clean
1 Shoulder to Overhead

 

Partner WOD
In pairs and alternating rounds complete AMRAP in 16 minutes:
6 Unbroken Power Cleans 65/45kg
12 Press Ups
18/14 Calorie Row, Ski or Assault Bike
 

Barbell Club at 6pm

20mins:
Power Jerk + Split Jerk
Work up to a heavy single

Halt Jerk Dips
5x5 @ 90-105%
Halt 5 seconds in bottom of dip

Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of your current 1RM

If you performed this session on 10th January 2018 then add 5kg to your 1RM and work calculations out from there.

 

Wendler 531 - How to Build Pure Strength


B) Bent over row 3 x 10

Aim to work across at same weight as 2 weeks ago


C) EMOM16:

1) 8-12 Reverse Flyes
2) 8-12 Back Extensions
3) 30 secs Weighted Tuck Hold
4) Rest
 

Endurance Training at 8pm

In teams of 2:
Alternating every 2 mins x 12 (24 mins):
10 Goblet squats
10 Pull Ups
150m sprint
Max effort burpees in remaining time

 

 

Tuesday 30th January 2018

Today's Training

CrossFit

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.

 

If you are competent with rope climbs work through the following at a steady pace for quality:

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular)

50-100 Double Unders or 1 minute Skipping practice

 

Open WOD 12.5 (and 11.6)

7 minute Ladder:

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

Thruster 42.5/30kg

Chest to Bar Pull Ups

 

Barbell Club at 8pm

20mins:
Halt Snatch + Snatch x 2
Up to 80%

Snatch Pull
5x5 @ 95-105%

 

Gymnastics at 8pm

Handstand Press Ups

+

Full Body Gymnastics Conditioning

 

 

Monday 29th January 2018

Today's Training

CrossFit

4 sets:

Box Jump x 5

Rest 30 seconds

Squat x 5

Rest 2 minutes

 

Squats can be Front or Back Squats.

Work across at 70% 1RM or 2.5kg heavier than 2 weeks ago.

 

9 minute AMRAP:
15 Russian Swings 32/24kg
12 KB Lunges 32/24kg
9 Burpees

Barbell Club at 6pm

20mins:
Halt Clean + Clean x 2
Up to 80%

Clean Pull
5x5 @ 95-105%

 

Strength Training at 7pm

Press

A) Shoulder Press
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 8th January 2018 then add 2.5kg to your 1RM and work calculations out from there.


B) Narrow Grip Bench Press 3 x 10

Work across around 60% 1RM or same weight as two weeks ago.


C) EMOM16:
1) 8-12 Dips
2) 5-10 Pull Ups/Chin Ups/Ring Rows
3) 8-12 Weighted Sit Ups
4) Rest

 

Endurance Training at 8pm

For time:
Working 60 secs on/60 secs off:
Complete 150/100 cal AB


Working 45 secs on/15 secs off:
Complete 100 wall balls


Working 30 secs on/ 30 secs off:
Complete 150/100 cal row

 

 

Saturday 27th January 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener

For time:

Run 800m

15 Burpee Box Jumps 24/20"

Run 400m

30 KB Swings 24/16kg

Run 400m

15 Burpee Muscle Ups or 30 Burpee Pull Ups

Run 400m

30 KB Swings 24/16kg

Run 400m

15 Burpee Box Jumps 24/20"

Run 800m

 

Time Cap = 30 minutes

 

Strength Training at 5pm

 

Endurance Training at 6pm


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:
Halt Snatch
Work up to heavy set of 2

20mins:
Halt Clean + Halt Jerk
Work up to heavy set of 2

Superset
Tempo Back Squat 5x5 @ 70-80%, 32X1 Tempo
Depth Jumps 5x3

 

 

Friday 26th January 2018

Today's Training

CrossFit

Deadlift 4 x 9

Work across at 65% 1RM (same weight as 2 weeks ago)

Rest 2 minutes

 

7 minute Ladder:

2-4-6-8-10-etc. reps of:

Wall Ball 20/14lb, 10/9'

Burpees

 

Barbell Club at 6pm

20mins:
Hang Power Snatch + Hang Snatch x 2
Up to 70%

Superset
Tempo Front Squat  5x5 @ 70-80%, 32X1 tempo
Box Jumps 5x3

 

Tempo Training and notation explained


Strength Training at 7pm

A) Squat
5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of your current 1RM

 

Wendler 531 - How to Build Pure Strength


B) Front Rack Lunge 3 x 6 each leg

C) EMOM16:
1) Russian Swing x 12
2) Rest
3) 60 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs)
4) Rest

 

Endurance Training at 8pm

Part A)
For time:
Row or Ski 2km

Rest 5 minutes

Part B)
Max distance in time it took you to complete part A
 
 
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