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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 7th January 2019

Today's Training

CrossFit

Every 2 minutes x 5:
10 Front Rack Lunges (5 each leg, alternating)
Take bar from the floor
Work across all 5 sets at the same weight
 
Rest 5 minutes
 
Every 2 minutes x 5:
10 Shoulder to Overhead
Take bar from the floor
Work across all 5 sets at the same weight
 
Rest 5 minutes
 
10 minute Ladder
3-6-9-12-15-etc reps of:
KB Swings 32/24kg
Press Ups
 
Note total rounds and reps completed on the AMRAP
 

Barbell Club at 6pm

15mins:
High Hang Snatch x3 @50-70%

 

15mins:
Segment Hang Snatch x2 @50-70%

Strength Training at 7pm

Testing Week

We will be doing some strength testing in our Strength sessions this week.

This will be followed by a 10 week cycle of Strength Programming before we do a re-test week, week commencing 25th March 2019.

 

A) Pause Back Squat - Build to a 5RM

Pause in a dead stop in your bottom position for 2 seconds on every rep.

 
B) Max set of unbroken Strict Pull Ups

Start each rep from a pause dead hang.

No bending at the hips.

Scale to Banded Pull Ups or Ring Rows

 

C) "Power Circuit"

Every 90 seconds x 3:

1) 10 weighted vertical jumps (hold a weight in each hand approximately 10% of your 5RM Squat)

2) 5 Single Arm DB Rows (each arm)

3) 30 seconds Banded Triceps Push downs


Endurance Training at 8pm

Partner WOD
In pairs and alternating rounds complete 10 rounds each of:
15/12 Calorie Row, Ski, Bike
10 DB Goblet Squats
10 Burpees over the Dumbell

 

 

Saturday 5th January 2019

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
 

2 minutes On/1 minute Recovery Pace x 3

Rest 3 mins

80 seconds On/40 seconds Off x 5

Rest 3 mins

40 seconds On/40 seconds Off x 7


CrossFit at 10 and 11am

"Saturday Sickener"
 

For time:
1 round...
Run 800m
30 Burpees
30 DB Deadlifts 2 x 20/15kg

 

Rest 3 minutes

 

2 rounds...
20/15 Calorie Row, Ski, Assault Bike
20 DB Push Press 2 x 20/15kg
20 Sit Ups

 

Rest 3 minutes

 

3 rounds...
Run 400m
10 DB Renegade Rows 2 x 20/15kg (No Press Up. Left arm Row + Right arm Row is 1 rep)
10 Toes to Bar

 

Time Cap = 35 minutes


Strength Training at 5pm

Endurance Training at 6pm

40 min AMRAP:
100m ski
15 toes to bar/v-sits/tuck ups
15 Russian Kb swings
15 press ups

Add 100m to ski 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

11:30am Barbell Club

25mins:
3 Position Snatch x1 @50-60%

 

20mins:
3 Position Clean x1 @50-60%

 

20mins:
Clean Pull to Knee x3 @70-80%

 

 

Friday 4th January 2019

Today's Training

CrossFit

Every minute on the minute for 12 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

Start at around 60-65% (moderate weight) and aim to build the weight as technique allows.

 

10 minute Ladder
4-8-12-16-20-etc reps of:
Alternating DB Snatch 20/15kg
SA DB OH Lunge (R) 20/15kg
Box Jumps 24/20"
SA DB OH Lunge (L) 20/15kg
 

Barbell Club at 6pm

15mins:
Tall Jerk x5 - Light

 

20mins:
Halt Split Jerk x3 @50-60%

 

Strength Training at 7pm

A) Deadlift 10-8-6-4-2

Pull each rep from a dead stop.

Aim to build weight across sets.

As a guide 65-70-75-80-85% 1RM


B) 4 sets:
Russian KB Swing x 8-12
Seated Double KB Press x 5-10
Rest 60-90 seconds between exercises
 

C) Upper Body Circuit

4 rounds:
20 seconds Pull Ups/Ring Rows
10 seconds Rest
20 seconds Press Ups
10 seconds Rest
20 seconds DB Hammer Curls
40 seconds Rest

Endurance Training at 8pm

"Hack Special"
Fun agility, plyometrics and fitness circuit
 
 

Thursday 3rd January 2019

Today's Training

CrossFit

Every minute on the minute for 30 minutes (6 rounds):

Minute 1) 8-12 Double KB Swings
Minute 2) 8-12 Double KB Lunges
Minute 3) 8-12 Press Ups/Ring Dips
Minute 4) 1 minute Max Calories on Row/Ski/Bike
Minute 5) Rest
 
Score is total Calories accumulated across all 6 rounds.
No prescription on weights or movement difficulty. Maintain form and range of movement across all 6 rounds while pushing hard on the max calories.
 

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) Pull Ups

2) Handstand Walks

3) Box Jumps

4) Front Leaning Rest

5) Rest

 

 

Wednesday 2nd January 2019

Today's Training

CrossFit

Push Press - 20 minutes to build to a heavy set of 3

- Bar can be taken from the floor or the rack

Partner WOD
In pairs and alternating rounds complete AMRAP in 12 minutes:
5 Power Cleans 60/50kg
5 Shoulder to Overhead 60/50kg
5 Burpees Over The Bar

Barbell Club at 6pm

20mins:
Hang Pull + Hang Snatch x2 @50-60%

 

15mins:
Hang Pull + Hang Clean + Jerk x1 @50-60%


Strength Training at 7pm

A) Back Rack Lunge 4 x 5 each leg


B) 4 sets:

Double KB Squat x 5-8

Barbell Bent Over Row x 8-12

Reest 60-90 seconds between exercises


C) Core Circuit

4 rounds:
20 seconds Sit Ups
10 seconds Rest
20 seconds Plank
10 seconds Rest
20 seconds Single Leg V-sits
40 seconds Rest

 

Endurance Training at 8pm

"Annie are you okay?"

 

Partner WOD
5 rounds each (alternating):
10 cal ski
10 toes to bar


Straight into


5 rounds each (alternating):
20 Lunges
20 Russian plate twists


Straight into


100-80-60-40-20: Double unders (split as you wish)
50-40-30-20-10: partner sit ups

 

 

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