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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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Tuesday 18th September 2018

Today's Training

Rope Climbs

Coaching will be focussed on Rope Climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.

 

If you are competent with Rope Climbs, work through the following focussing on quality:

Every 2 minutes x 5 (20 minutes)

1) 1 set Rope Climbs

2) 1 set Handstand Variation (Handstand Hold/HS Walk/HSPU)



15 minute AMRAP:
9 Toes to Bar
9 Box Jumps 24/20"
9 Burpees
 

Barbell Club at 8pm

20mins:
Clean - Work up to heavy double

Front Squat - Work up to heavy triple

 

Gymnastics at 8pm

Kipping for Pull Ups/Chest to Bar/Muscle Ups

+

Full Body Gymnastics Conditioning

 

 

Monday 17th September 2018

Today's Training

CrossFit

Every 2 minutes x 3
1) Pause Back Squat x 3
2) Box Jump x 10
 
Work at around 70-75% 1RM for Pause Squats.
Pause 3 seconds in bottom position.
 
 
3 rounds for time:
30 KB Swings 28/20kg
30 Sit Ups

Time Cap = 11 minutes
 

Barbell Club at 6pm

20mins:
Snatch - Work up to heavy double

15mins:
Snatch 5x1 @80-90% of above

 

Strength Training at 7pm

Narrow Bench Press - Build to a 1RM
3 x 5 @ 75% (AMRAP on final set)

3 sets:
DB Chest Press x 8-12
Bent Over Row x 8-12
Single Arm DB Press x 8-12
Rest 2 mins

Finisher
100 Band Pushdowns


Endurance Training at 8pm

Partner WOD
In pairs and alternating rounds complete AMRAP in 30 minutes:
10 DB deadlifts
10 box jump overs
150m run

 

 

Saturday 15th September 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
 
2 minutes Hard/1 minute Easy x 4
Rest 3 minutes
90 seconds On/60 seconds Off x 4
Rest 3 minutes
45 seconds On/60 seconds Off x 4

CrossFit at 10 and 11am

Saturday Sickener
 
"Naughty Forty"
For time:
400m Run
40 Pull Ups
40 Box Jumps 24/20"
40 KB Swings 24/16kg
40 Single Leg V-Sits
40 DB Push Press 2 x 15/10kg
40 Sit Ups
40 KB Walking Lunges 24/16kg
40 Burpees
40 Calorie Row, Ski or Assault Bike
 
Time Cap = 26 minutes
Compare to 23rd June 2018
 

Strength Training at 5pm

 

Endurance Training at 6pm

5 rounds for time:
500m row
400m run
30 KB swings
20 press ups
10 pull ups
 

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

25mins:
Pull + Snatch - Work up to heavy double

20mins:
Pull +Clean + Jerk - Work up to heavy single

Clean Pull 5x3 @100-105%

 

 

Friday 14th September 2018

Today's Training

CrossFit

Every minute on the minute for 10 minutes:
1 Power Clean + 1 Jerk

Work across @ 70-90% 1RM
 

3 rounds for time:
15 Thrusters 40/30kg
15 Burpees
15 Pull Ups

Time Cap = 11 minutes

 

Barbell Club at 6pm

20mins:

Clean + Jerk - Work up to heavy double

15mins:
Clean + Jerk 5x1 @80-85% of above

 

Strength Training at 7pm

Pendlay Row 4 x 6

3 sets:
Chin Ups x 5-10
KB Deadlift x 8-12
BB Curls x 8-12
Rest 2 minutes

Finisher:
200m KB Rack Carry + 200m Farmers Walk


Endurance Training at 8pm

20 minute ladder:
2-4-6-8-10-etc. reps of:
DB step ups
Toes to bar
10m shuttle sprints

 

 

Thursday 13th September 2018

Today's Training

CrossFit

Skill - Double Unders

Coaching will work through technique and progressions for skipping and Double Unders

See 7 Levels to Double Under Mastery

 

Every 6 minutes x 5:
Row 500m
Run 400m
 
- No scores for this WOD.
- Work through with quality form 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) Ring Muscle Up

2) L-Sit

3) Box Jumps

4) Handstand Press Ups

5) Rest

 

 

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