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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 22nd November 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes (8 rounds):

Minute 1) 8-15 Press Ups/HSPUs
Minute 2) 8-15 Calorie Row
Minute 3) 8-15 V-sits/Tuck Ups/Sit Ups
Minute 4) 8-15 Calorie Ski or Assault Bike
Minute 5) Rest
 
- No scores or prescriptions on weights/movement difficulty for this WOD.

- 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) Bar Muscle Ups

2) Handstand Holds/Walks

3) Hollow Hold

4) Box Jumps

5) Rest

 

 

Wednesday 21st November 2018

Today's Training

CrossFit

20 minutes to work up to a max on the following complex:

3 Thrusters
3 STOH
3 Hang Power Cleans
3 Front Squats

This can be done with a barbell or pair of dumbbells.

 

Partner WOD
In pairs and alternating rounds complete AMRAP in 12 minutes:
8 Shoulder to Overhead 50/35kg
6 Front Rack Lunges 50/35kg
4 Strict Pull Ups
 

Barbell Club at 6pm

Halt Snatch + Snatch 5x2 @75-85%

 

Halt Clean + Clean 5x2+1 @75-85%


Strength Training at 7pm

A) Deadlift

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM (aim to match or beat reps from 3 weeks ago)


Working 1RM is 90% of your current 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.


B) 4 sets:

Bent Over Row x 5-8

Single Leg DB Romanian Deadlift x 5-8


C) Tabata Hold and Bridges

6 rounds:

20 seconds DBall/Sandbag/KB Hold in front of body

10 seconds Rest

20 seconds Glute Bridges

10 seconds Rest

 

Endurance Training at 8pm

"Hack Special"
Fun agility, plyometrics and fitness circuit

 

 

Tuesday 20th November 2018

Today's Training

Skill Focus - Kipping Pull ups

Coaching will focus on the strength and technique to develop strong Kipping Pull Ups, Chest to Bar and Bar Muscle Ups.

 

If you are competent at Kipping Pull Ups, work through the following focussing on quality:

Every 2 minutes x 5 (20 minutes)

1) 1 set Pull Ups (Kipping/Butterfly/Chest to Bar) or Muscle Ups

2) 1 set of Handstand Press Ups, Handstand Walk, Handstand Hold (any variation or progression)

 

12 minute AMRAP:
20 KB Swings 20/12kg
15 Wall Ball 20/14lb. 10/9'
10 Burpees
 

Barbell Club at 8pm

High Hang Clean +Hang Clean + Jerk x1 @70-80%

 

Front Squat 4x5 @70-80%


Gymnastics at 8pm

Handstand Holds

Strength, position and balance work to develop a strong handstand and improved body awareness.
 
 
 

Monday 19th November 2018

Today's Training

CrossFit

DB Box Step Up 5 x 5 each leg
 
 
4 rounds for max total reps:
30 seconds Calorie Row/Ski/Assault Bike
Rest 30 seconds
30 seconds Box Jump Overs 24/20"
Rest 30 seconds
30 seconds Toes to Bar
Rest 30 seconds
 

Barbell Club at 6pm

Snatch Balance 4x3 @55-65%

 

Hang Snatch + Snatch 5x2+1 @75-85%

Strength Training at 7pm

A) Shoulder Press
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM (aim to match or beat reps from 3 weeks ago)

 

Working 1RM is 90% of 1RM. Add 2.5kg to your 1RM if you did this session 3 weeks ago.

 

Wendler 531 - How to Build Pure Strength


B)
4 sets:
Pull Ups x 5-10
DB Chest Press x 8-12
Rest 60-90 seconds between exercises

 

C) Tabata JM Press and Abs

6 rounds:

20 seconds DB JM Press

10 seconds Rest

20 seconds L/Tuck Hang

10 seconds Rest


Endurance Training at 8pm

Partner WOD
In teams of 2 complete:
1 mile run (switch every 200m)
120 DB rack lunges (switch every 20 reps)
60 burpees over partner in plank (switch every 10 reps)
1 mile run (switch every 200m)
120 DB push press (switch every 20 reps)
60 sprawls over DBs (switch every 10 reps)
1 mile run together

 

 

Saturday 17th November 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
Row 500m/Rest 1 minute x 5
Rest 3-5 minutes
Row 300m/Rest 1 minute x 5
Rest 3-5 minutes
Row 150m/Rest 1 minute x 5

CrossFit at 10 and 11am

"Saturday Sickener"
 
Every 8 minutes x 5:
15/12 Calorie Row, Ski or Assault Bike
15 KB Swings 32/24kg
15 Burpees
15 KB Squats 32/24kg
15/12 Calorie Row, Ski or Assault Bike
 
- Hit each round at 100% effort.
- Swings and Squats should be a weight you can go unbroken throughout.
- Note times of your fastest and slowest rounds

Compare to 28th April 2018

Strength Training at 5pm

Endurance Training at 6pm

10 rounds for time:
10 medball squat cleans
10 box jump overs
10 press ups
5 strict pull ups
 

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:

Pull + Snatch - x2 @75-85%

 

20mins:
Pull + Clean + Jerk x2+1+1 @75-85%

 

Clean Pull 4x5 @80-90%

 

 

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