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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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Monday 18th March 2019

Today's Training

CrossFit

Every 2 minutes x 5:
8 Deadlifts
Aim to work across all 5 sets at 55-65% 1RM
 
Rest 5 minutes
 
Every 2 minutes x 5:

30 seconds Press Ups/Strict Handstand Press Ups

 
Rest 5 minutes
 

In 10 minutes complete:
Run 800m
In remaining time complete AMRAP:
15 Plate GTOH 20/15kg
12 OH Plate Lunges 20/15kg
9 Burpee Plate Jumps

 

Barbell Club at 6pm

Snatch - Work up to max

 

Strength Training at 7pm

Dynamic Effort Lower

 

A) Every 90 seconds x 4
5-8 High Box Jumps

 

B) 5 sets:
Back Squat x 2 @ 80%, 30X1 tempo
KB Single Leg RDL x 7 each leg
Rest 60-90 seconds between exercises

 

C) EMOM12:
1) Russian Swing x 8-12
2) 10 Landmine Squats
3) 30-60 seconds Front Loaded Carry
4) Rest


Endurance Training at 8pm

Team WOD


Teams of 3:
*1 person working
*1 person resting
*1 person holding D-ball


For time (split reps between you as you like):
100 pull ups
100 DB push press
100 sit ups
100 air squats
800m run/row/ski
100 KB SDHP
100 press ups
100 toes to bar/v-sits/tuck ups
100 air squats
800m run/row/ski

 

 

Saturday 16th March 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

6 rounds:

3 minutes On

2 minutes Off

 

CrossFit at 10 and 11am

Saturday Sickener

 

Partner WOD

In pairs with only one person working at once complete the following for time:

 

10 alternating rounds:

5 DB Thrusters 2 x 22.5/15kg

10 Box Jumps 24/20"

 

10 alternating rounds:

10/8 Calorie Row, Ski or Bike

 

10 alternating rounds:

5 DB Power Cleans 2 x 22.5/15kg

10 Tuck Ups

 

10 alternating rounds:

10/8 Calorie Row, Ski or Bike

 

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

For time:
50-40-30-20-10:
Walking lunges
Double unders
Shoulder taps in FLR
Medball sit ups

200m run/row/ski after each round

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

Pull + Snatch - Work up to heavy single

 

Pull + Clean + Jerk - Work up to heavy single

 

Clean Pull 5x3 @95-110%

 

 

Friday 15th March 2019

CrossFit Games Open 2019

Today's CrossFit Classes will see us take on Open WOD 19.4 It doesn't matter if you're officially registered for The Open or not, you can get in and have a crack at the workout. There are Rx, Scaled and Masters categories or you can adapt/scale the workout as necessary as you would in any other class. Every Friday throughout The Open our CrossFit Classes will run at their normal times. As part of each class your Coach will brief you on the workout and movement standards, take you through a warm up and make sure you're prepared and ready to get stuck in to your WOD.

 

We have taken the decision to cancel the Friday evening Open Gym, Barbell and Strength Classes from 5-8pm for the next 5 weeks to allow us to use the whole gym for the evening's Open workouts. With the unknown nature of the workouts and the large numbers we usually have for the Open this will allow everyone to get their workout in and provide a single focus to create the best possible atmosphere for everyone. Apologies to anyone this causes inconvenience to. Endurance will run as normal from 8-9pm and there will be Open Gym available 8-9pm too. We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.

 

Big Al will be hosting Mighty Mike live this morning at 8.30am so don't forget to tune in to our Facebook page to watch a live performance of this week's Open WOD and listen to our coaches analysis and tips.

 

We'd love to see as many people as possible at the box every Friday, whether it's to do the WOD or just to soak up the atmosphere, hang out with friends and support your fellow members.


Today's Training

CrossFit

Open WOD 19.4

Please see the CrossFit Games website for today's WOD

 

Please note there will be no Speciality Classes or Open Gym on this evening from 5-8pm.

 

Endurance and Open Gym will be available as normal 8-9pm.

 

We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.

 

Barbell Club

Split Jerk - Work up to heavy single

 

Jerk Dip 5x3 @90-105%

 

Strength Training

Dynamic Upper

 

A) Every 90 seconds x 4
5-8 Plyo Push Ups
- Focus on speed and power

B) 5 sets:
Bench Press x 2 @ 80% 1RM
Single Arm KB Row x 10
Rest 60-90 seconds between exercises

 

C) EMOM9:
1) KB Press x 10-14
2) 30 seconds Overhead Weighted Sit Ups
3) 30 seconds Banded Pull Aparts


Endurance Training at 8pm

AMRAP 25:
250m row
20 DB snatches
15 press ups
10 strict pull ups
45 secs front leaning rest
 
 

Thursday 14th March 2019

Today's Training

CrossFit

Skill - Overhead Squat

Mobility, technique and strength work to develop a strong Overhead Squat.

 

In 13 minutes complete:

100 Double Unders
75/60 Calorie Row, Ski or Bike
50 DB Lunges 30/20kg (DB in front rack)
25 Alternating DB Snatch 30/20kg

In remaining time complete
Max Calorie Row, Ski or Bike

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) Front Scale Hold (Watch video here)

2) Bar Muscle Up

3) Plyo Jumps

4) Strict Handstand Press Up

 

 

Wednesday 13th March 2019

Today's Training

CrossFit

Barbell Cycling

Every 4 minutes x 5:
1 Power Clean + 1 Front Squat + 1 STOH x 7

 

- Aim to complete each set unbroken.

- Start around 40-50% and build weight across as strength, technique and recovery allow.

 
Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:
15/12 Calorie Row, Ski or Bike
20 Wall Ball 20/14lb, 10/9'
 

Barbell Club at 6pm

Snatch 5x3 @75-90%

 

Clean + Jerk 4x2 @75-90%


Strength Training at 7pm

Volume Lower

 

A) Every 2 minutes x 5 (20 minutes):
1) Deadlift x 8 @ 70% 1RM
2) KB Rack Lunge x 12

 

B) Every 90 seconds x 3
1) Landmine Squat x 10
2) KB Single Leg RDL x 7 each leg
3) 30 seconds Banded Glute Bridge

 

C) 400m Heavy Front Loaded Carry

 

Endurance Training at 8pm

Every 3 mins x 7:
10 wall balls
10 box jump overs
150m sprint

(perform each interval @ 95+% effort)

 
 
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