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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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Saturday 9th September 2017

Black and Blue Games - Autumn 2017

Black and Blue Games Registration is now live!!!

Saturday 21st October 2017 will see us host our 10th Black and Blue Games. This staple fixture in the CrossFit Leeds calendar provides an inclusive, fun day of competition that is open to all members regardless of ability and experience. Our aim is to bring our fantastic community of members together for a celebration of the strength, fitness and friendship you have created while training with CrossFit Leeds.

 

The day will involve a competition at The Forge from 8.30am-5pm then we'll continue the celebrations out in Leeds with food and drinks from 7.30pm onwards!

 

As it's our 10th event, we will be taking inspiration from our previous 9 competitions for the workouts. There's been plenty of memorable WODs over the years, which you can view on our Black and Blue competition page on the website (As always, all workouts can be scaled as required).

 

Competition entry is £25 which includes your full day of competition as well as our newly designed, limited edition 10th Black and Blue Games t-shirt or vest. You can register yourself to get involved at the following link. Please remember to state your size and choice of t-shirt/vest when registering
https://goteamup.com/p/243196-crossfit-leeds/store/4994/

 

Any members would like more info on Black and Blue Games or are undecided whether to get involved or not, please speak to any of the coaches or feel free to drop Mike a message.

 

Today's Training

Saturday Sickener!

3 rounds for max reps
In 4 minutes complete:
20 Deadlifts 60/40kg
Run 400m
In remaining time, max Shoulder to Overhead 60/40kg
 
Rest 2 minutes
 
In 4 minutes complete:
20 Single Leg V-Sits
Row/Ski 400m or Assault Bike 1km
In remaining time, max Burpee + Double Hurdle Jump
 
Rest 2minutes

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

 

Friday 15th September 2017

Black and Blue Games - Autumn 2017

Black and Blue Games Registration is now live!!!

 

Saturday 21st October 2017 will see us host our 10th Black and Blue Games. The day will involve a competition at The Forge from 8.30am-5pm then we'll continue the celebrations out in Leeds with food and drinks from 7.30pm onwards! As it's our 10th event, we will be taking inspiration from our previous 9 competitions for the workouts. There's been plenty of memorable WODs over the years, which you can view on our Black and Blue competition page on the website (As always, all workouts can be scaled as required).

 

Competition entry is £25 which includes your full day of competition as well as our newly designed, limited edition 10th Black and Blue Games t-shirt or vest. You can register yourself to get involved at the following link. Please remember to state your size and choice of t-shirt/vest when registering
https://goteamup.com/p/243196-crossfit-leeds/store/4994/

 

Any members would like more info on Black and Blue Games or are undecided whether to get involved or not, please speak to any of the coaches or feel free to drop Mike a message.

Today's Training

Front Squat 4 x 10

Work across at around 70-75% 5RM (aim for heavier than 18th August 2017)

Rest 3 minutes

 

4-3-2-1 reps of:

Barbell Complex 50/35kg

Complete 50 Double Unders after each round

 

1 Barbell Complex = 8 Deadlift + 6 Hang Power Clean + 4 Front Squats + 2 Shoulder to Overhead

Time Cap = 12 minutes

 

Endurance Training @ 8pm

Each for time:

Part A

84-60-36 reps of Double Unders

42-30-18 reps of Sit Ups

 

Rest 3 minutes

 

Part B

42-30-18 reps of:

Calorie Row

Burpees Over the Rower

 

Rest 3 minutes

 

Part C

21-15-9 reps of:

Calorie Ski

Renegade Row

 

 

Thursday 14th September 2017

Today's Training

Skill - Double Kettlebells

Coaching will focus on technique for the Double Kettlebell Clean and Push Press/Jerk

 

Every minute on the minute for 12 minutes (4 rounds):

With a pair of kettlebells complete:

Minute 1) 1 Swing + 1 Clean + 1 Push Press/Jerk + 2 Rack Lunges

Minute 2) 2 Swings + 2 Cleans + 2 Push Press/Jerk + 4 Rack Lunges
Minute 3) 3 Swings + 3 Cleans + 3 Push Press/Jerk + 6 Rack Lunges
 
 
Rest 3 minutes
 

Every 2 minutes for 10 minutes:

45 seconds Row/Ski/Assault Bike for max Calories

 

Score is total Calories across all 5 rounds


Gymnastics @ 8pm

September Gymnastics sessions will focus 30 minutes on Pistols as well as 30 minutes on Handstand Press Ups.

 

 

Wednesday 13th September 2017

Today's Training

Partner WOD

In pairs with only one person working at a time you have 35 minutes to complete:

5 rounds (split reps however you choose):

20 DB Thrusters 2 x 20/15kg

20 Pull Ups

 

...straight into...

 

5 rounds (split reps however you choose):

20 Burpees

40 Calorie Row/Ski/Assault Bike

 

In remaining time, alternating rounds, complete AMRAP:

5 DB Thrusters 2 x 20/15kg

5 Pull Ups

5 Burpees

10 Calorie Row/Ski/Assault Bike

 

Endurance Training @ 8pm

In teams of 2 complete:

20 Lengths Bear Crawl

200m Run (alternating)

40 DBall Over Shoulder

400m Run (alternating)

60 Toes to Bar/Toes to KB

600m Run (together)

80 Partner Wall Balls

800m Run (together)

160 Double Unders

1600m Run (together)

 

 

Tuesday 12th September 2017

Today's Training

Skill - Toes to Bar

Movement preparation and technique to develop kipping Toes to Bar

 

5 rounds for time:

15 Box Jumps 24/20" (step down)

15 Ring Rows

Run 400m

 

Time Cap = 20 minutes

 

Competition Training

For max reps

3 minute AMRAP:

Burpee Box Jumps 24/20"

 

Rest 1 minute

 

3 minute Max Reps:

120 Double Unders...

...then AMRAP CTB Pull Ups

 

Rest 1 minute

 

3 minute Max Reps:

30/24 Calorie Row

...then AMRAP Handstand Press Ups

 

Rest 1 minute

 

3 minute AMRAP:

Burpee Box Jumps 24/20"

 

Score is total BBJ + CTB + HSPU + BBJ

 

 

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