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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 25th January 2018

Today's Training

CrossFit

Every minute on the minute for 10 minutes (5 rounds):

1) 30 seconds Press Ups or Handstand Variation (HSPU/HS Hold/HS Walk)

2) 30 seconds Double Unders

 

20 minute AMRAP:

10 Calorie Row/Ski/Bike

10 Press Ups

10 Sit Ups

10 Calorie Row/Ski/Bike

10 Lunges (any style)

10 Toes to Bar/V-sits/Tuck Ups

10 Calorie Row/Ski/Bike

10 Box Jump Overs

30 second Front Leaning Rest

 

No prescription on heights, weights or movement difficulty on this WOD. 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

Toes to Bar

+

Full Body Gymnastics Conditioning

 

Open Gym at 8pm

Please note, there will no longer be a coached Barbell Club Catch Up session on Thursdays. Open Gym is still available for anyone who wants to use this time to catch up on a missed session (or any other training of choice).

 

 

Wednesday 24th January 2018

Today's Training

CrossFit

Push Jerk 4 x 3

-Take bar from the floor

-Pause 3 seconds in your receiving position.

-Work across at around 75-80% 3RM or a weight that allows you to develop technique, position and control.

-Rest 2 minutes between sets


Partner WOD
In pairs and alternating rounds complete AMRAP in 12 minutes:
8 Chest to Bar Pull Ups
4 Hang Power Cleans 70/50kg
4 Front Squats 70/50kg

Barbell Club at 6pm

20mins:
Power Jerk + Split Jerk x 2

Up to 80%

Halt Jerk Dips

5x5 (5secs) @ 85-100%


Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of your current 1RM

 

Wendler 531 - How to Build Pure Strength

 

B) Pull Ups 3 x 10


C) EMOM16:

1) Pendlay Row x 12

2) Rest

3) 60 second Farmers Walk

4) Rest

 

Endurance Training at 8pm

In teams of 2, split as you wish:

For time:
50 burpee box jump overs
100 cal AB/row/ski
150 wall balls
100 cal AB/row/ski
50 double KB clean and jerks
300 double unders


Every 5 mins perform a 200m run together

 

 

Tuesday 23rd January 2018

Today's Training

CrossFit

Monster Mash

Every minute on the minute for 10 minutes:
1) 200m Run
2) 12 Unbroken KB Swings 32/24kg
 
Rest 3 minutes
 
8 minute AMRAP:
15 DB Push Press 2 x 20/15kg
10 V-sits
1 Legless Rope Climb 12’
 
Rest 3 minutes
 
3 rounds for time:
20 Calorie Row/Ski/Assault Bike
20 DB Rack Lunges 2 x 20/15kg
 
Note time to complete the final part of the workout.
 

Barbell Club at 8pm

20mins:
Halt Power Snatch + Halt Snatch x2
Up to 70%

Snatch Deadlift past knee w/Eccentric
5x5 @ 80-95%

 

Gymnastics at 8pm

Pistol Squats

+

Full Body Gymnastics Conditioning

 

 

Monday 22nd January 2018

Today's Training

CrossFit

4 sets:

Box Jump x 5

Rest 30 seconds

Back Squat x 9

Rest 2 minutes

 

For squats, work across at 65% 1RM (same weight as 2 weeks ago)

 

Open WOD 18.0
21-15-9 reps for time:
DB Snatch 22.5/15kg
Burpees Over The Dumbbell

Barbell Club at 6pm

20mins:
Halt Power Clean + Halt Clean x2
Up to 70%

Clean Deadlift past knee w/Eccentric
5x5 @ 80-95%

 

Strength Training at 7pm

Press


A) Shoulder Press

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM
 

Working 1RM is 90% of your current 1RM

 

Wendler 531 - How to Build Pure Strength


B) Bench Press 3 x 10

Work across around 60% 1RM or same weight as two weeks ago.


C) EMOM16:

1) 12 DB Flyes

2) 12 DB Bent Over Row

3) 30 second weighted plank

4) Rest

 

Endurance Training at 8pm

Alphabet WOD:
Complete a WOD of your name, then AMRAP name in remaining time of 40 mins:
A- AB x20 cal
B- burpees x20
C- Cleans (DB) x20
D- Double unders x100
E- Elbow plank x1 min
F- Front squats (DB) x20
G- Glute bridges x40
H- Hollow rocks/tuck ups x20
I- Inchworms x2 lengths
J- Push jerks (DB) x20
K- KB swings x20
L- Lunges (DB) x20
M- Manmakers x5
N- No handed burpees x5
O- Overhead lunges (DB) x20
P- Press ups x20
Q- Quick 200m run
R- Run 400m
S- Ski 15/12 cal
T- Thrusters (DB) x20
U- Underhand ring rows x20
V- v-sits/ SL v-sits x20
W- Wall balls x20
X- Xtra burpees x10
Y- Yummy bear crawls x4 lengths
Z- Zzzzzzzz (REST 1 MIN)

 

 

Saturday 20th January 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener

Partner WOD

In pairs, partners take it in turns to do each exercise (or combination of exercises):

Run/Ski 400m or Assault Bike 1km

20 Press Ups + 20 Box Jumps 24/20"

Run/Ski 400m or Assault Bike 1km

10 Power Cleans + 10 Shoulder to Overhead 65/45kg

Run/Ski 400m or Assault Bike 1km

20 Pull Ups + 20 Burpees

Run/Ski 400m or Assault Bike 1km

10 Hang Squat Clean Thrusters 65/45kg

Run/Ski 400m or Assault Bike 1km

 

Partner A Runs 400m, then Partner B Runs 400m,

Partner A does Press Ups and Box Jumps, then Partner B does Press Ups and Box Jumps,

Partner A Runs 400m, then Partner B Runs 400m,

etc.

 

Strength Training at 5pm

 

Endurance Training at 6pm


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

20mins:
High Hang Snatch - Work up to heavy set of 3

20mins:
High Hang Clean + Jerk - Work up to heavy set of 2

Superset
Tempo Back Squat 5x5 @65-75%, 32X1 Tempo
Depth Jumps 5x3

 

 

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