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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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Friday 16th November 2018

Today's Training

CrossFit

Every 3 minutes x 4:

6 DB Power Cleans

5 DB Shoulder to Overhead

4 DB Rack Lunges

3 DB Hang Squat Cleans


Aim to do all 4 sets at a medium/heavy weight where you can maintain quality technique.

Weight can vary from one set to another.

 

8 minute AMRAP:
3 Wall Climbs
6 DB Power Cleans 2 x 20/15kg
12 Box Jump Overs 24/20"

 

Barbell Club at 6pm

20mins:
Power Jerk + Split Jerk - x2 @65-75%

 

BTN Push Press 5x3 - Heavier than last week

 

Strength Training at 7pm

A) Back Squat

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

Working 1RM is 90% of 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.

Wendler 531 - How to Build Pure Strength


3 sets:
Good Morning x 5-8
KB Suitcase Deadlift + Carry x 10 + 30m each side
 
Rest 60-90 seconds between exercises
 

Tabata Lunges and Abs

6 rounds:

20 seconds Lunges (any variation)

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups/Hollow Hold/Hanging L-Sit

10 seconds Rest


Endurance Training at 8pm

On 0 minutes

AMRAP 10:
10 cal AB/row/ski
10 DB thrusters
10 toes to bar


On 15 minutes

For time:

Complete total rounds and reps from above AMRAP


REST 5 MINS


For time:
30 cal AB/row/ski
30 DB thrusters
30 toes to bar

 

 

Thursday 15th November 2018

Today's Training

CrossFit

Skill - Prowler Pushes and DBall Carries
Coaching and Conditioning on the Prowler and DBalls

12 minute AMRAP:
Run 150m
10 Press Ups
15 Wall Ball

- No scores or prescriptions on movement difficulty for 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

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) Bar Muscle Ups

2) Ring Support

3) Plyo Jumps

4) Shoot Throughs

5) Handstand Press Ups

6) Rest

 

Wednesday 14th November 2018

Today's Training

CrossFit

Power Clean + 3 Shoulder to Overhead

Aim to start at around 60% 1RM and work for 15 minutes building weight across sets.

 

Partner WOD
In pairs with only one person working at once, get as far up the ladder as possible in 15 minutes
10-20-30-etc. reps of:
Hang Power Clean 60/40kg
Shoulder to Overhead 60/40kg
Toes to Bar

 

Barbell Club at 6pm

20mins:

Halt Snatch + Snatch x2 @70-80%

 

20mins:
Halt Clean + Clean x2+1 @70-80%


Strength Training at 7pm

A) Deadlift

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

Working 1RM is 90% of 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.

 

Wendler 531 - How to Build Pure Strength


3 sets:
DBall Cleans x 4-6
Single Arm Row x 5-8 each arm
 
Rest 60-90 seconds between exercises
 
3 rounds:
30 secs On/30 secs Off
Russian KB Swings
DB Curls
 

Endurance Training at 8pm

20 mins running technique


SPLIT 1 MILE EFFORTS
Every 15 minutes x 3
Run 800m
REST 60 SECS
Run 400m
REST 45 SECS
Run 200m
REST 30 SECS
Run 200m

 

 

Tuesday 13th November 2018

Today's Training

3 rounds for max reps:

In 3 minutes
400m Run
AMRAP Alternating DB Snatch 20/15kg

Rest 2 minutes

In 3 minutes
400m Row/Ski or 1km AB
AMRAP Single Arm DB Overhead Lunge 20/15kg

Rest 2 minutes

Barbell Club at 8pm

20mins:
High Hang Clean + Jerk x2 @65-75%

 

Front Squat 4x5 @65-75%


Gymnastics at 8pm

Handstand Holds

Strength, position and balance work to develop a strong handstand and improved body awareness.
 
 
 

Monday 12th November 2018

Today's Training

CrossFit

Back Squat 4 x 5
Work across at 75% 1RM
If you did this session two weeks ago, aim to add 2.5kg on to your previous weight.
 
3 rounds for max reps:
1 minute On/30 seconds off:
Row, Ski or Assault Bike Calories
Burpees
KB Swings 28/20kg
 
Compare to 1st October 2018
 

Barbell Club at 6pm

Snatch Balance 4x3 @50-60%

 

20mins:
Hang Pull + Hang Snatch x2+1 @70-80%

 

Strength Training at 7pm

A) Shoulder Press
5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM. Add 2.5kg to your 1RM if you did this session 3 weeks ago.

 

Wendler 531 - How to Build Pure Strength


B) 4 sets:

Pendlay Row x 8-12

Alternating DB Push Press x 6-8 each arm

Rest 60-90 seconds between exercises

 

C) 3 rounds:

30 seconds Press Ups/Dips

30 seconds Rest

30 seconds Pull Ups/Ring Rows

30 seconds Rest


Endurance Training at 8pm

Partner WOD
In teams of 2 complete:
0-10 mins: 150 burpees
10-20 mins: 150 wall balls
20-30 mins: 2km row
30-40 mins: 1 mile run

 

Distribute work however you choose. Only one person working at once.

 

 

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