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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 17th August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

In pairs complete max distance in 9 minutes
(Switch every 90 seconds - 3 each)


Rest 2 minutes


In pairs complete max distance in 9 minutes
(Switch every 45 seconds - 6 each)


Rest 2 minutes


In pairs complete max distance in 6 minutes
(Switch as you wish)


Rest 2 minutes


In pairs complete max distance in 6 minutes
(Switch as you wish)


CrossFit at 10 and 11am

Saturday Sickener

 

30 minute AMRAP:
30/24 Calorie Row, Ski or Bike
30 Sit Ups
30 DB Lunges (1 OH/1 Rack) 2 x 15/10kg
150m Sandbag Run 30/22.5kg
15 Toes to Bar
15 DB Ground to Overhead 2 x 15/10kg

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

For max reps:
TABATA (8 x 20 secs work/10 secs rest)
1) Mountain climbers
2) Squat jumps
3) KB snatches
4) Tuck ups
5) Crash mat running

Complete 1 full tabata movement before moving onto the next
 

Sunday Sessions

No Hill Sprints this week due to the Ed Sheeran concert being on at Roundhay Park

 

10:30am Sunday Social

Coaches Choice!

 

11:30am Barbell Club

Bounding 4x20m

 

Jump Squats 4x3 - pause in landing - light or no weight

 

20mins:
Snatch x2 @70-80%

 

20mins:
Clean + Jerk x2 @70-80%

 

*Must pause in the catch for Snatch and Clean + Jerk

 

 

Friday 16th August 2019

Today's Training

CrossFit

Pause Squat 5 x 5


- Front or Back Squat
- Work around 65-70% 1RM

- 2 second pause in bottom position
 

 

15-30-45 reps for time:
Wall Ball 20/14lb, 10/9'
KB Swing 24/16kg

 

Time Cap = 11 minutes



Barbell Club at 6pm

Box Jump 4x3

 

15mins:
High Hang Clean + Hang Clean x2 @65-75%

 

Tempo Front Squat 4x3 (20X1) @70-80%

 

Strength Training at 7pm

Every 3 minutes x 5 rounds:

 

1) Bench Press x 6 @ 75-80% 1RM

 

2) 10 KB Z-Press + 30 second Weighted Plank

 

3) Single Arm Row x 12 each arm


Endurance Training at 8pm

Every 2 mins for 32 minutes (4 rounds):
1) 300m run
2) 300/250m row
3) 300/250m ski
4) 1km/800m bike

 

 

Thursday 15th August 2019

Today's Training

CrossFit

2 rounds for max Calories

 

In 6 minutes:
Run 400m
20 Burpee Box Jumps 24/20"
Max Calorie Row

 

Rest 2 minutes

 

In 6 minutes:
Run 800m
20 DB Snatch 30/20kg
Max Calorie Ski or Bike

 

Rest 2 minutes


Gymnastics at 7pm

Gymnastics Coaching and Conditioning


Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Pistol Squats

2) Bar Muscle Ups

3) Hollow to Arch Rolls

4) Handstand Press Ups

 

 

Wednesday 14th August 2019

Today's Training

CrossFit

Build to a 3RM Hang Squat Clean + Shoulder to Overhead

- This can also be done as 3RM Squat Snatch if preferred.

 
Partner WOD
In pairs with only one person working at once complete AMRAP in 15 minutes:
40 Shoulder to Overhead 60/40kg
40 V-Sits
60 Hang Power Cleans 60/40kg
40 Burpees
80 Deadlifts 60/40kg
40 Pull Ups
 

Barbell Club at 6pm

15mins:
Hang Power Snatch x2 @65-75%

 

15mins:
Hang Power Clean x2 @65-75%


Strength Training at 7pm

Back Squat - Build to a 3RM for the day

 

4 sets:
Front Rack Lunge x 6 reps each leg
Russian Swing x 12 reps
Rest 60 seconds between exercises

 

400m Heavy Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.


 

Endurance Training at 8pm

AMRAP 30:
DB man makers*

*Every 3 mins perform:
150m run
5 strict chin ups
 
 
 

Tuesday 13th August 2019

Today's Training

Movement Development - Running

Coaching will be on running technique, efficiency and pacing.

 

On 0 minutes

Run 1 mile @ 100% effort

 

On 12 minutes

Every 3 minutes x 5:

Run 400m @ around your 1 mile pace

 

If your 1 mile takes longer than 9 minutes, miss the 1st 400m interval and do 4 total reps starting at 15 minutes.

 

Barbell Club at 8pm

Barbell OH Reverse Lunge 4x5 each leg

 

20mins:
Power Jerk x3 @70-80% - pause for 3s in catch



Gymnastics at 8pm

Handstand Press Ups
Our August gymnastics sessions will be focussed on developing the strength and positions to improve your Handstand Press Ups. These sessions are suitable for all abilities and experiences.
 
 
 
 
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