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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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Saturday 29th September 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
 

"Golf"

18 rounds:

1 minute Row

1 minute Rest

CrossFit at 10 and 11am

Saturday Sickener
 
For time:
Run 400m
40 DB Deadlifts 2 x 20/15kg
Run 400m
40 SA DB OH Lunges 1 x 20kg
Run 400m
30 Pull Ups
Run 400m
30 DB Push Press 2 x 20/15kg
Run 400m
20 Burpees
Run 400m
20 DB Hang Squat Cleans 2 x 20/15kg
Run 400m
 

Time Cap = 30 minutes


Strength Training at 5pm

 

Endurance Training at 6pm

AMRAP 15:
15 Double Russian KB swings
12 Double KB lunges
9 Double KB push press
50 double unders
 
Rest 5 minutes
 
3 rounds for time:
15 Double Russian KB swings
12 Double KB lunges
9 Double KB push press
50 double Unders
 

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

1hour:
1RM Weightlifting Total (1RM Snatch + 1RM Clean & Jerk)

25mins:
Clean Pull - Work up to heavy single

 

 

Friday 28th September 2018

Today's Training

CrossFit

Power Clean + Jerk

20 minutes to build to a 1RM

 

For time:
100-80-60-40-20 Double Unders
10-8-6-4-2 Clean and Jerk 70/47.5kg

 

Time Cap = 11 minutes

 

Barbell Club at 6pm

25mins:
Front Squat - Work up to heavy single

15mins:
Max height Vertical Jump

 

Strength Training at 7pm

Pendlay Row 4 x 4

3 sets:
Chin Ups x 5-10
KB Deadlift x 8-12
BB Curls x 8-12
Rest 2 minutes

Finisher:
200m KB Rack Carry + 200m Farmers Walk


Endurance Training at 8pm

EMOM 30:
1) 8 D-ball over the shoulder
2) 8 Burpee box jumps
3) 12 D-ball squats
4) 12 Calorie Assault Bike/Ski
5) 60 secs D-ball hold
6) REST

 

Thursday 27th September 2018

Today's Training

CrossFit

Handstand Press Ups

Coaching will be focussed on technique and strength development for Handstand Press Ups

 

If you are competent with HSPUs, work through the following:

Build to a 3RM Handstand Press Up (as measured by range of movement)

then

3 x 5-10 reps of HSPUs

 

15 minute AMRAP:

200m Run

20 Sit Ups

12 Calorie Row,Ski, Assault Bike

20 V-Sits/Single Leg V-Sits

- No scores or prescriptions on 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) Headstand Hold

2) Plyo Jumps

3) L-Sit Hold

4) Ring Press Ups/HSPUs

5) Slow N Grow Pull Ups

6) Rest

 

 

Wednesday 26th September 2018

Today's Training

CrossFit

Deadlift 4 x 4
Work across @ 75-80% 1RM
Pull each rep from a dead stop
Rest 2-3 minutes between sets
 
 
Partner WOD

You Go, I Go
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings 32/24kg
Burpees

Time Cap = 14 minutes

 

Partner A does 10 KB Swings, Partner B does 10 KB Swings, Partner A does 10 Burpees, Partner B does 10 Burpees, etc.

 

Compare to 18th July 2018

 

Barbell Club at 6pm

35mins:
Split Jerk - Work up to heavy single

Strength Training at 7pm

Box Squat 4 x 4

3 sets:
RDL x 8-12
Aleknas x 8-12
Landmine Squat x 8-12

Finisher:
50 Walking Lunges
 
Any variation of walking lunge (Sandbag/DBall/Dumbbell/Kettlebell in any position!). Aim to work through 50 reps in 2-3 sets.
 

Endurance Training at 8pm

Murph Breakdown
Every 2 mins x 10:  
1) 300m run

2) 2 rounds of Cindy


Then 200m run to finish!

 

This is a 40 minute workout. If done in full you will have completed the same volume of work as in the hero WOD Murph!!!

 

 

Tuesday 25th September 2018

Today's Training

Every minute on the minute for 30 minutes:
1) 20-30 seconds Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/HSPU
3) 20-30 seconds V-Sits/Tuck Ups/Sit Ups
4) 150-300m Run
5) Rest

- No scores or prescriptions on movement difficulty for this WOD.
- Pull Ups/Muscle Ups/HSPUs can be strict or kipping.
- Work through with quality form and full range of movement on the body weight exercises, then push hard through the Run on the 4th minute.

 

Barbell Club at 8pm

35mins:
Snatch - Work up to heavy single

 

Gymnastics at 8pm

Kipping for Pull Ups/Chest to Bar/Muscle Ups

+

Full Body Gymnastics Conditioning

 

 

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