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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 18th May 2018

Today's Training

CrossFit

Bench Press

10 @ 70% 1RM
8 @ 75% 1RM
6 @ 80% 1RM
4 @ 85% 1RM
2 @ 90% 1RM
 
Rest around 2 minutes between sets.
Percentages are approximate.
Aim to start at a weight you can move well for 10 reps and increase the load each set as the reps come down.

 

Every 90 seconds x 5:
15/12 Calorie Row, Ski or Assault Bike
In remaining time AMRAP
Double KB Clean + Jerk 24/16kg
 
Score is total KB Clean and Jerks accumulated across all 5 rounds.
There is no rest between rounds.

 

Barbell Club at 6pm

30mins:
Front Squat - Work up to heavy single

 

Strength Training at 7pm

Legs

A) Deadlift 5 x 3

- Aim to work across at around 80% 3RM

- Rest 2 minutes between sets


B) Good Morning 3 x 8


C) EMOM9:

1) 8-12 Single Leg Deadlifts
2) 8-12 Single Leg Deadlifts

3) 30 seconds Heavy DBall/Sandbag Carry


Endurance Training at 8pm

Row, Ski or Assault Bike


A) 5 mins max cals


REST 5 MINS


B) Every 4 mins x 4:
50% of your Cals from Part A @ 100% effort


REST 3 MINS


C) For time:

Accumulate your 5 minute Max Cals from Part A

 

 

Thursday 17th May 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes (8 rounds):

1) 8-12 DB Push Press
2) 3-5 Muscle Ups or 6-10 Pull Ups
3) 8-12 DB Hang Squat Clean
4) Max Burpee Box Jumps
5) Rest

 

- No prescription on movement difficulty on this WOD.

- Muscle Ups can be Bar/Rings/Strict/Kipping

- Pull Ups can be Strict/Kipping/Butterfly/Assisted/Ring Rows

- 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) Skin The Cat

2) Handstand Press Ups

3) Opposing Limb Arch Raises

4) Plyo Jumps

5) Shoot Throughs

6) Rest

 

 

Wednesday 16th May 2018

Today's Training

CrossFit

Every 90 seconds x 8
1 Power Clean + 3 Shoulder to Overhead + 1 Hang Power Clean

Build up to around 75-80% of max STOH or work across at a weight that allows development of positions and technique.

Partner WOD

In Pairs and alternating rounds complete AMRAP in 15 minutes:
2 Power Cleans 70/45kg
2 Shoulder to Overhead 70/45kg

2 Front Rack Lunges 70/45kg
15 Wall Ball 20/14lb, 10/9'

 

Barbell Club at 6pm

30mins:
Split Jerk - Work up to heavy single

Strength Training at 7pm

Legs

A) Pause Squats 5 x 2

- Front or Back Squats

- 3 second pause in bottom position

- Aim to work across at around 80-85% 3RM

- Rest 2 minutes between sets

 

B) 3 sets:

Romanian Deadlift x 6-8 reps

Double KB Squat x 6-8 reps


C) EMOM9:

1) KB Bulgarian Split Squat x 8-12 (Right Leg - KBs by side)
2) KB Bulgarian Split Squat x 8-12 (Left leg - KBs by side)

3) 20-30 second DBall/Sandbag Hold at chest

 

Endurance Training at 8pm

EMOM5:

5 Strict Pull Ups

10 Press Ups

15 Air Squats

 

Rest 3 minutes

 

EMOM10:

1) 20 KB Swings

2) 15 Burpees

 

Rest 3 minutes

 

EMOM5:

5 Strict Pull Ups

10 Press Ups

15 Air Squats

 

 

Tuesday 15th May 2018

Today's Training

Skill Focus - Handstand Press Ups

Coaching will focus on movement development and strength to develop strong Handstand Press Ups.

 

If you are competent with Handstand Press Ups, work through the following focussing on quality:

Every 2 minutes x 5 (4 rounds)

1) 1 set Handstand Press Ups (any variation)
2) 1 set Rope Climbs (any variation)

 

5 rounds for time:
12 Russian Swings 32/24kg
12 Tuck Ups
Run 150m
 

Barbell Club at 8pm

30mins:
Clean - Work up to heavy single


Gymnastics at 8pm

Toes to Bar

+

Full Body Gymnastics Conditioning


 

Monday 14th May 2018

Today's Training

CrossFit

Back Squat 4 x 10

Aim to work across at 65% 1RM

Rest 2 minutes between sets

 

"10 minute AMRAP"

10 Single Arm DB Overhead Lunge (L) 30/20kg
10 Single Arm DB Overhead Lunge (R) 30/20kg
10 Burpees over the Dumbells

 

Barbell Club at 6pm

30mins:
Snatch - Work up to a heavy single

 

Strength Training at 7pm

Pull

A) Pendlay Row 4 x 6


B) 3 sets:

Chin Ups x 5-10 reps

Landmine Chest Press x 8-12 reps


C) EMOM9:
1) 30 seconds DB Curls
2) 30 seconds Press Ups
3) 30 seconds Landmine Anti-rotations

 

Endurance Training at 8pm

In teams of 2:
5 rounds each, alternating:

15 Calorie Assault Bike

400m Run

10 Burpees

 

 

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