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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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Thursday 15th March 2018

Today's Training

CrossFit

Handstand Press Ups

Skill and movement development for Handstand Press Ups
 
18 minute AMRAP:
20/15 Calorie Row
15 Tuck Ups
15 Burpees
20/15 Calorie Ski or Assault Bike
15 Sit Ups
15 Lunges
 
No prescription on weights or movement difficulty on this WOD. 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 Conditioning

 

 

Wednesday 14th March 2018

Today's Training

CrossFit

Every minute on the minute for 12 minutes:

Power Clean + Hang Squat Clean + Shoulder to Overhead
 
Aim to increase the weight across sets or work across at a weight that allows development of technique.

Partner WOD

In pairs working You Go, I Go complete the following for time:

Run 400m + 10 Clean and Jerk 60/40kg

Run 400m + 10 Muscle Ups

Run 400m + 10 Thrusters 60/40kg

Run 400m together

 

Time Cap = 20 minutes

Scale Muscle Ups by volume or to Burpee Chest to Bar -> Burpee Pull Ups -> Burpee Jumping Pull Up

 

Barbell Club at 6pm

20mins:
Halt Split Jerk x3
Up to 50%

15mins:
Split Jerk x2
Up to 60%

Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 21st February 2018 then add 5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Pendlay Row 3 x 5


C) EMOM12:

1) 8-12 Single Arm Row (R)

2) 8-12 Single Arm Row (L)

3) 20 second D-Ball/Sandbag Hold (Hold D-Ball/Sandbag in front of chest - Go Heavy!)

 

Endurance Training at 8pm

For time:
40 secs on, 20 secs off:

100 KB swings


REST remainder of minute then:


20 secs on, 40 secs off:

100/75 cal Assault Bike or Ski


REST remainder of minute then:


To finish:

30 Burpee into D-ball over shoulder

 

 

Tuesday 13th March 2018

CrossFit

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 at a steady pace for quality:

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular)

5-10 Handstand Press Ups/Press Ups (Any variation)

 

12 minute AMRAP:
6 DB Push Press 2 x 30/20kg
8 DB Lunges 2 x 30/20kg
10 Burpees
12 Tuck Ups
 

Barbell Club at 8pm

20mins:
High Hang Power Snatch + High Hang Snatch x2
Up to 50%

15mins:
Hang Snatch x2
Up to 60%

 

Gymnastics at 8pm

Ring Muscle ups

+

Full Body Gymnastics Conditioning


 

Monday 13th March 2018

Today's Training

CrossFit

Pause Back or Front Squat 4 x 3

Work across at 80-85% 5RM

Rest 2 minutes between sets

 

27-21-15-9 reps for time:

Wall Ball 20/14lb, 10/9'

Calorie Row/Ski/Assault Bike

 

Time Cap = 10 minutes


Barbell Club at 6pm

20mins:
High Hang Power Clean + High Hang Clean x2
Up to 50%

Hang Clean x2
Up to 60%

 

Strength Training at 7pm

Press


A) Shoulder Press

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 19th February 2018 then add 2.5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength

 
B) Narrow Bench Press 3 x 5

C) EMOM12:

1) 30 secs Dips

2) 30 secs Press Ups

3) 30 secs Barbell Curls

 

Endurance Training at 8pm

Partner WOD
5 rounds each for time (alternating):
15 toes to bar
10 DB thrusters @ 2x20/15kg
400m run

Perform each round as a max effort


 

Saturday 10th March 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener

For max reps:
 
90 seconds On/30 seconds Off:
Row/Ski/Assault Bike Calories
Burpees
Front Loaded Sandbag Walking Lunge 22.5/15kg
KB Swing 24/16kg
 
Rest 2 minutes
 
60 seconds On/30 seconds Off:
Row/Ski/Assault Bike Calories
Burpees
Front Loaded Sandbag Walking Lunge 22.5/15kg
KB Swing 24/16kg
 
Rest 2 minutes
 
30 seconds On/30 seconds Off:
Row/Ski/Assault Bike Calories
Burpees
Front Loaded Sandbag Walking Lunge 22.5/15kg
KB Swing 24/16kg
 

Strength Training at 5pm

 

Endurance Training at 6pm

For time:
5 rounds:
15 wall balls + 40 double unders
REST 2 MINS
4 rounds: 15 KB swings + 400m run
REST 2 MINS
3 rounds:
15 Toes to bar/toes to KB + 4 DB manmakers
REST 2 MINS
2 rounds:
15 D-ball over the shoulder + 400m row
REST 2 MINS
1 round:
1 round of each of the above to finish


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:
Snatch - Work up to heavy single

25mins:
Clean + Jerk - Work up to heavy single

20mins:
Back Squat - work up to heavy single
 
 
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