Member Benefits
Check out the fantastic benefits given to all our members
Free Taster Session
Click here to arrange your free Taster session
Today's Training
Click here to see Today's Training on our blog
Location + Timetable
CrossFit Leeds
The Forge
Unit 8 Kirkstall Ind. Park
Kirkstall
Leeds
LS4 2AZ
Follow Us
Blog
Thursday 24th May 2018
Today's Training
CrossFit
30 minute AMRAP:
- No prescription on movement difficulty on this WOD.
- You can use the links on the exercises above to view movement variations.
- 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) Handstand Walk
2) V-sits
3) Slow 'n' Grow Pull Ups
4) Plyo Jumps
5) Shoot Throughs
6) Rest
Wednesday 23rd May 2018
Today's Training
CrossFit
Every 90 seconds x 81 Power Clean + 1 Hang Power Clean + 2 Shoulder to Overhead
Partner WOD
5 Hang Power Cleans 65/45kg
5 Shoulder to Overhead 65/45kg
Run 150m
Barbell Club at 6pm
20mins:Halt Power Jerk x3 - Up to 65%
15mins:
Halt Split Jerk x2 - Up to 70%
Strength Training at 7pm
Legs
A) Tempo Squats 5 x 2 @ 53X1 Tempo
- Front or Back Squats
- 5 second eccentric, 3 second pause in bottom, Drive Up.
- Aim to work across at around 75% 3RM
- Rest 2 minutes between sets
B) 3 sets:
Barbell Good Morning x 5-8 reps
KB Lunge x 12-16 reps (hold KBs by side - Maintain shoulders back, chest out, straight arms throughout Lunges)
C) EMOM9:
1) 30 seconds DBall/Sandbag Squat (DBall/Sandbag held in front of body)
2) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)
3) 20-30 second Double KB Rack Hold (Fingers touching, elbows tucked in for Rack Hold)
Endurance Training at 8pm
Running
20 mins running technique followed by:
800m run @ 100%
REST 3 MINS
10 rounds:
200m run @ 1 mile pace
30 secs rest
REST 3 MINS
800m run @ 100%
Tuesday 22nd May 2018
Today's Training
Monster Mash
"CrossFit Leeds Aerobic Fitness Test"
5 rounds for max reps:
1 minute on/30 seconds off
Row (Calories)
Wall Balls 20/14lb, 10/9'
KB Swings 28/20kg
Burpees
Rest 2 minutes between rounds (2 and a half minutes including the 30 seconds)
Compare to 21st December 2017
For Wall Balls and Swings use a weight that allows you to do the the full minute unbroken in the first round. This may mean going lighter than what you would normally use in a WOD.
Barbell Club at 8pm
20mins:High Hang Snatch + Hang Snatch x2 - Up to 70%
15mins:
Halt Power Snatch + Power Snatch x1 - Up to 75%
Gymnastics at 8pm
Toes to Bar
+
Full Body Gymnastics Conditioning
Monday 21st May 2018
Today's Training
CrossFit
Back Squat 4 x 5Aim to work across at 75% 1RM
Rest 2 minutes between sets
For time:
Row/Ski 1000m or AB 2.5km
30 DB Push Press 2 x 20/15kg
30 Pull Ups (Scale to Jumping Pull Ups)
Barbell Club at 6pm
20mins:
High Hang Clean + Hang Clean x2 - Up to 70%
15mins:
Halt Power Clean + Power Clean x1 - Up to 75%
Strength Training at 7pm
Push
A) Push Press (Not Jerk) 4 x 5
- Aim to work across at around 75-80% 1RM
B) 3 sets:
KB Bent Over Row x 8-12 reps
Landmine Chest Press x 8-12 reps
C) EMOM9:
1) 30 seconds DB Curls
2) 30 seconds Press Ups
3) 30 seconds Landmine Anti-rotations
Endurance Training at 8pm
In teams of 2:
AMRAP 20, alternating exercises:
20 Plate GTOH
10 Burpee Plate Jump Overs
200m run
Saturday 19th May 2018
Today's Training
RoWoD at 9am
Row, Ski or Assault Bike
2 minutes On/60 seconds Off x 3
Rest 3
90 seconds On/45 seconds Off x 5
Rest 3
60 seconds On/30 seconds Off x 7
CrossFit at 10 and 11am
Run 200m
20 DB Lunges 2 x 15/10kg
Strength Training at 5pm
Endurance Training at 6pm
For time:200m run
(REST 30 SECS)
200m run
10 D-ball squats
(REST 60 SECS)
200m run
10 D-ball squats
100m D-ball carry
(REST 90 SECS)
200m run
10 D-ball squats
100m D-ball carry
15 toes to bar
(REST 2 MINS)
200m run
10 D-ball squats
100m D-ball carry
15 toes to bar
800m run to finish
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
1 hour:
Work up to 1RM Total (Snatch+Clean & Jerk)
20mins:
Back Squat - Work up to heavy single
