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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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Thursday 24th May 2018

Today's Training

CrossFit

30 minute AMRAP:

Row, Ski 500m or Assault Bike 1.2km
12 Dips/Press Ups

- 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 8
1 Power Clean + 1 Hang Power Clean + 2 Shoulder to Overhead
 
Build up to around 80-85% of max Power Clean + STOH or work across at a weight that allows development of positions and technique.

Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:

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 5

Aim 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)
 
Time Cap = 10 minutes

 

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

Saturday Sickener
 
9 minute AMRAP:

Run 200m

20 DB Lunges 2 x 15/10kg

 

Rest 4 minutes
 
9 minute AMRAP:
Row 150m
15 Wall Ball 20/14lb, 10/9'
10 Pull Ups
 
Rest 4 minutes
 
9 minute AMRAP:
30 Unbroken Double Unders
20 Single Leg V-sits
10 Burpees

 

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

 

 

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