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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 18th May 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

2 minutes On/1 minute Off x 5

Rest 3 mins

1 minute On/1 minute Off x 5

Rest 3 mins

30 seconds On/1 minute Off x 5

 

CrossFit at 10 and 11am

Saturday Sickener

 

Partner WOD

In pairs complete 1 round for time:

Partner A: 25/20 Calorie Row, Ski or Bike

Partner B: 400m Run

20 Synchro KB Swings 32/24kg

A: 400m Run

B: 25/20 Calorie Row, Ski or Bike

20 Synchro Burpees

A: 25/20 Calorie Row, Ski or Bike

B: 400m Run

20 Synchro KB Squats 32/24kg

A: Run 400m

B: 25/20 Calorie Row, Ski or Bike

20 Muscle Ups or Burpee Pull Ups (Split between the pair however you choose)

A: 25/20 Calorie Row, Ski or Bike

B: 400m Run

 

Time Cap = 30 minutes

Partner A does their Calories, then Partner B does their Run, then both perform synchro Swings

Partner A does their Run, then Partner B does Calories, then both perform synchro Burpees,

etc.

 

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

AMRAP 40:
15 double KB deadlifts
12 double KB cleans
9 double KB squats
6 double KB STOH
10 toes to KB
100 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

Coaches Choice!

 

11:30am Barbell Club

20mins:
Halt Snatch x1 @85% - Work up to longest possible pause at position 2

 

20mins:
Halt Clean + Jerk x1 @85% - Work up to longest possible pause at position 2

 

Clean Pull
4x3 @85-100%

 

 

Friday 17th May 2019

Today's Training

CrossFit

Push/Split Jerk - Work up to a 3RM

 

- Bar can be taken from the floor or the rack

 
 
For time:

30 Box Jumps 24/20"
30 Sit Ups
30 DB Snatch 30/22.5kg
30 Pistol Squats
30 TTB
30 Box Step Ups 30/22.5kg, 24/20"

 

Time Cap = 12 minutes

 

Barbell Club at 6pm

20mins:
Clean - Work up to heavy single

 

Front Squat 4x3 @80-90%

 

Strength Training at 7pm

Legs

A) Sumo Deadlift 5 x 5
Rest 2-3 minutes between sets

 

B) 3 sets:
Good Morning x 6
Double KB Rack Box Step Up x 6 each leg
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds)
1) 30 seconds Jump Squats (Empty Bar or no weight)
2) 30 seconds Banded Glute Bridge
3) 30 seconds Hanging Tuck/L Hold


Endurance Training at 8pm

Every 8 mins x 4 @ 100% effort:
1km Bike
400m run
15 burpees
 
 
 

Thursday 16th May 2019

Today's Training

CrossFit

Movement Development - Barbell Snatch

Mobility, technique and strength work to develop a solid Barbell Snatch.

 

Partner WOD
15 minute AMRAP:
5 Hang Squat Snatch
150m Run

 

- No scores or prescriptions on this WOD.
- Use a weight that allows you to maintain technique throughout the workout.
- For those experienced and competent with snatches, aim to work Touch N Go reps at around 60-65% 1RM Squat Snatch

 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

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

1) Ring Support Holds

2) Slow N Grow Pull Ups

3) Handstand Walks

4) Box Jumps

 

 

Wednesday 15th May 2019

Today's Training

CrossFit

Power Clean - Build up to a 3RM

 

- Power Clean can be switched for Power Snatch if desired

- Work from the floor or from Hang

-  Reps should be unbroken
 

Partner WOD

In teams of 2 complete AMRAP in 12 minutes:
40/30 Calorie Row, Ski or Bike
40 Wall Ball 20/14lb, 10/9'
40/30 Calorie Row, Ski or Bike
40 Press Ups

 

- Split reps between you and your partner however you choose
- Non-working partner must be Holding 30/22.5kg Sandbag in a Bear Hug for the duration of the workout.


Barbell Club at 6pm

20mins:
Halt Snatch - Work up to heavy double

 

15mins:
Halt Clean + Jerk - Work up to heavy single


Strength Training at 7pm

Chest and Triceps

 

A) DB Chest Press 5 x 10
Rest 2-3 minutes between sets

 

B) 3 sets:
Single Arm DB Press x 8-12 each arm
DB Flyes x 10 reps
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds)
1) 30 seconds Press Ups/Dips
2) 30 seconds Sit Ups
3) 30 seconds DB Russian Twists

 

Endurance Training at 8pm

For time
50-40-30-20-10 reps:
Caoriel bike/ski/row


*After each round perform:
10 DB snatches
10 OH DB lunges
10 sprawls over the Dumbbell

 

 

Tuesday 14th May 2019

Today's Training

Gymnastics Skill - Bar Muscle Ups

Coaching will be on the technique, strength and progressions to develop quality and Bar Muscle Ups

 

Alternatively for gymnastic strength development you can work through the following:

Every minute on the minute for 15 minutes
1) 30 seconds Muscle Ups/Strict Pull Ups/Ring Rows
2) 30 seconds Press Ups/Strict Handstand Press Ups/HS Walk
3) 30 seconds V-Sits/Tuck Ups/Sit Ups
 
 

Every 4 minutes x 4
30/24 Calorie Row, Ski or Bike
10 Single Arm KB Clean + STOH or Snatch each arm 24/16kg
In remaining time complete AMRAP Burpees

 

- No rest between rounds!
- Score is total Burpees accumulated across all 4 rounds


 

Barbell Club at 8pm

20mins:
Jerk - Work up to heavy single

 

Jerk Dip 4x3 @90-105%


Gymnastics at 8pm

Handstands

Our May gymnastics sessions will be focussed on developing the strength, mobility and positions to learn and improve on your Handstand Holds and Walks. These sessions are open to all members and suitable for all abilities and experience.
 
 
 
 
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