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
Tuesday 25th July 2017
Today's Training
Skill - Gymnastic Rings
Coaching will focus on developing stability and strength in the support position on gymnastics rings.
In and Out Drills
Ring Support Holds
Leg Raises
Dips
5 rounds for max reps
3 minutes on/1 minute off:
Run 400m
in remaining time complete...
Rounds 1, 3 and 5) Max SA DB OH Lunge 20/15kg
Rounds 2 and 4) Max Burpees
Competition Training
On 0 minutes
7-5-3-1 reps for time:
Power Cleans 85/55kg
Muscle Ups
Time Cap = 8 minutes
On 10 minutes
5 rounds for time:
3 Shoulder to Overhead 85/55kg
10 Box Jumps 30/24"
Time Cap = 6 minutes
On 18 minutes
7 minute AMRAP:
10/8 Calorie Row
10 Burpees
Monday 24th July 2017
Today's Training
Back Squat 4 x 10
Work across at 75-80% 5RM
Rest 2 minutes
5 rounds for time:
20 Russian Swings 32/24kg
20/15 Calorie Row/Ski/Bike
Endurance Training @ 8pm
For max Calories:
Row/Assault Bike/Ski 40 seconds on/20 seconds off x 4
Rest 1 minute
Row/Assault Bike/Ski 30 seconds on/30 seconds off x 5
Rest 1 minute
Row/Assault Bike/Ski 20 seconds on/40 seconds off x 6
Rest 1 minute
Row/Assault Bike/Ski 20 seconds on/10 seconds off x 8
Aim for consistent pace throughout.
Saturday 22nd July 2017
Today's Training
Saturday Sickener!
3 rounds for time:
Row/Ski 1km or Assault Bike 2km
30 Sit Ups
25 DB Push Press 2 x 20/15kg
20 Single Leg V-Sits
15 DB Hang Squat Cleans 2 x 20/15kg
Time Cap = 32 minutes
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
CrossFit Leeds School Sports Day, Saturday 5th August at Roundhay Park at 10am. All members welcome.
Friday 21st July 2017
Today's Training
Back Squat
20 reps @ 55% 5RM
15 reps @ 65% 5RM
10 reps @ 75% 5RM
5 reps @ 85% 5RM
Rest 2-3 minutes between sets
3 rounds for time:
21 Unbroken Double Unders
15 Burpees
9 Hang Power Cleans 70/50kg
Time Cap = 11 minutes
Endurance Training @ 8pm
10 rounds:
Row 60 seconds @ 90-95% effort
Rest 90 seconds
Rest 3 minutes
5 rounds:
Row 30 seconds @ 100% effort
Rest 30 seconds
Thursday 20th July 2017
Today's Training
Skill - Turkish Get Ups
20 minute AMRAP:
Run 400m
18 KB Swings 24/16kg
15 Tuck Ups
12 KB Reverse Lunges 24/16kg
2 Wall Climbs
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 3 strict Pull Ups.
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
