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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 12th August 2019

Today's Training

CrossFit

IWT

 

Every 4 minutes x 3
15 Heavy Russian Swings

Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)

 

Rest 5 minutes

 

Every 4 minutes x 3
15 KB Goblet Lunges
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out. Choose a different option to before)

 

Rest 5 minutes

 

6 minutes for quality:
5 Strict Pull Ups/Ring Rows

10 Press Ups

15 Strict Sit Ups

 

 

Barbell Club at 6pm

Depth Jump from low box 5x3

 

15mins:
High Hang Snatch + Hang Snatch x2 @65-75%

 

Hang Snatch Pull 4x3 @75-85%

 

Strength Training at 7pm

Shoulder Press - Build to a 3RM for the day
3 x 2 @ 90% of above

 

3 sets:
Push Press x 10 reps
Bent Over Row x 10 reps each arm
Rest 60 seconds between exercises

 

EMOM8:
1) 30 seconds Slow N Grow Pull Ups/Ring Rows
2) 30 seconds Renegade Rows

 


Endurance Training at 8pm

Partner WOD
EMOM 40 for max reps (8 rounds):
1) Burpee partner jumps (partner in plank)
2) Pull ups (partner in dead hang)
3) Wall balls (partner in wall sit)
4) Cal row/ski/bike (partner in KB front rack hold)

5) Rest


1 person does the holds for 1 full round while the other person does working movements for 1 full round then they swap.

Moving partner can only accumulate reps while their partner is the designated hold position.

 

 

Saturday 10th August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

40 On/20 Off x 12 (<5K Pace)
Rest 3 minutes
40 On/40 Off x 8 (<2K Pace)
Rest 3 minutes
40 On/80 Off x 6 (Fast)



CrossFit at 10 and 11am

Saturday Sickener

 

Partner WOD
You Go, I Go - 30 minute AMRAP:
15/12 Calorie Row, Ski or Bike
15 Burpees
15 Pull Ups
15/12 Calorie Row, Ski or Bike
15 Thrusters 30/20kg
15 Curls 30/20kg
15/12 Calorie Row, Ski or Bike
15 KB Swings 24/16kg
15 KB Lunges 24/16kg
15/12 Calorie Row, Ski or Bike
15 Wall Ball 20/14lb, 10/9'
15 Med Ball Sit Ups 20/14lb


 

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

 AMRAP 8:
16 plate GTOH
8 burpee plate jumps


(REST 3 MINS)


AMRAP 8:
16 wall balls
8 press ups


(REST 3 MINS)


AMRAP 8:
16 medball lunges
8 cal row/ski/bike

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

Bounding 4x20m

 

Jump Squats 4x3 - pause in landing - light or no weight

 

20mins:
Snatch* x2 @65-75%

 

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

 

*Must pause in the catch for Snatch and Clean + Jerk

 

 

Friday 9th August 2019

Today's Training

CrossFit

Every 90 seconds x 10:
1 Squat Clean Thruster + 1 Hang Squat Clean + 1 Shoulder to Overhead

 

- For technical development work across at a medium load.
- For experienced lifters, work across at a medium to heavy load (around 60-70% 1RM Clean and Jerk)

 
 

For time:
3 rounds:
6 Hang Power Cleans 60/40kg
12 V-Sits


3 rounds:
6 Shoulder to Overhead 60/40kg
12 Tuck Ups


3 rounds:
6 Thrusters 60/40kg
12 Sit Ups

 

Time Cap = 11 minutes

 
 

Barbell Club at 6pm

Box Jump 4x3

 

15mins:
High Hang Clean - Work up to heavy double

 

Tempo Front Squat - Work up to heavy set of 5 (3, 2, X)

 

Strength Training at 7pm

4 sets:
DB Step Up x 5 each leg (all 5 on one leg then 5 on the other)
Good Morning x 8
Rest 60-90 seconds between exercises

 

4 sets:
Tempo RDL x 5 @ 52X2
Rest 2 minutes

 

EMOM9:
1) 30 seconds Goblet Squats
2) 30 seconds High Box Jumps
3) 30 seconds DBall/Sandbag Bear Hug


Endurance Training at 8pm

EMOM 30:
1) 20 KB SDHP
2) 1 round of cindy
3) 20/15 cal row/ski/bike
4) 1 round of DB DT
5) 200m run
6) REST

 

 

 

Thursday 8th August 2019

Please note, the Male and female showers are being refitted today and will be out of use all day. Apologies for any inconvenience.

 

Today's Training

CrossFit

Movement Development - DBalls

Coaching on various exercises with the DBalls - view video demo here
 
 
Heavy Dballs are tremendous tools for training strength and power throughout the entire body, allowing athletes to focus on traditional strength training exercises or chase strongman style power and performance. Heavy Deadballs present us with a sense of real world awkwardness. This forces athletes to grip, wrestle and grapple with them, whilst developing core strength and stability, from the ground up.

30 minute AMRAP:
Run 400m
9 Press Ups

6 Strict Pull Ups

3 Dball Cleans

 

 

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) Bar Muscle Ups (Main Coaching Focus)

2) Hollow to Arch Rolls

3) Handstand Press Ups

4) Box Jumps

 

 

Wednesday 7th August 2019

Today's Training

CrossFit

Back Squat - Build to a 5RM for the day

 

Partner WOD
In pairs, working 1 minute on/1 minute off, complete max total reps in 12 minutes:
15 KB Swings 32/24kg
In remaining time complete Max Burpee Box Jumps 24/20"

 

Score is total Burpee Box Jumps completed between you and your partner.

 

Barbell Club at 6pm

15mins:
Hang Power Snatch x2 @60-70%

 

15mins:
Hang Power Clean x2 @60-70%

 

Strength Training at 7pm

4 sets:
Shoulder Press x 8
Single Arm Landmine Row x 6 each arm
Rest 60-90 seconds between exercises

 

4 sets:
Tempo Bench Press x 5 @ 52X2
Rest 2 minutes

 

EMOM9:
1) 30 seconds KB Z-Press
2) 30 seconds Landmine Rotations
3) 30 seconds Banded Seated Row

 

Endurance Training at 8pm

For time:
4 rounds each for time:
20/15 cal AB sprint
REST 30 SECS
150m sprint
REST 30 SECS
15 burpee box jumps
REST 5 MINS

 

 
 
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