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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 6th July 2018

CrossFit

Deadlift 5 x 5

Aim to work across at 75% 1RM (or 2.5-5kg heavier than 8th June 2018)
 
Rest 2-3 minutes between sets
 

7 minute AMRAP:
Hang Power Cleans 70/45kg
Each time you break perform 10 Burpees over the Bar!


Scale weight to around 65% 1RM Power Clean

 

Barbell Club at 6pm

30mins:
Power Clean + Jerk - Work up to heavy single

 

Strength Training at 7pm

Upper

Superset x 4:
Bench Press x 4
Bent Over Row x 4
 
Superset x 3:
Shoulder Press x 8-12
Strict Pull Ups/Ring Rows x 5-10
 
EMOM9:
1) 30 seconds Press Ups
2) 30 seconds Sit Ups
3) 30 seconds DBall Clean to Shoulder

Endurance Training at 8pm

7 rounds for time:
7 D-ball squats
7 strict pull ups
14 press ups
14 cal row

Rest 1 minute between rounds

 

 

Thursday 5th July 2018

Today's Training

CrossFit

15 minute AMRAP
1 set Muscle Ups/Dips/Press Ups
Run 400m


Rest 5 minutes


15 minute AMRAP:
20 Walking Lunges
Row/Ski 400m or AB 1km

 
- No scores or prescriptions on movement difficulty for this WOD.
- Muscle Ups can be strict or kipping.
- Dips can be Ring, Bar or Box.
- Lunges can be unweighted or loaded in Hang, Rack or Overhead using DBs, KBs, Sandbag or Plate.
- 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) Slow N Grow Pull Ups

2) Handstand Walks

3) Plyo Jumps

4) V-Sits

5) Rest

 

Taster Session at 8pm

Sign up for tonight's Free Taster session here or check out our Getting Started webpage for full info on our Taster Sessions and joining CrossFit Leeds.

 

 

Wednesday 4th July 2018

Today's Training

CrossFit

Squat Clean + Shoulder to Overhead
20 minutes to build up to a Max

Partner WOD

In pairs, alternating rounds complete AMRAP in 12 minutes:
7 Thrusters 40/30kg
5 Chest to Bar Pull Ups

3 Synchro Burpees

 

No dumping the barbell

 

Barbell Club at 6pm

30mins:
Split Jerk - Work up to heavy single

Strength Training at 7pm

Legs

A) Barbell Lunge 5 x 4
- Front or Back Rack
- Rest 2 minutes between sets

B) 3 sets:
Landmine Squat x 8-12 reps
Double KB Swing x 8-12 reps

C) EMOM9:
1) 8-12 Single Leg Deadlift (R)
2) 8-12 Single Leg Deadlift (L)
3) 30 second DBall/Sandbag Carry

 

Endurance Training at 8pm

EMOM5:

1 round Dumbbell DT


REST 3 MINS


EMOM10:
1) 10 Burpee box jump overs
2) 150m Run


REST 3 MINS


EMOM5:

1 round Dumbbell DT

 

(DT is 12 Deadlifts + 9 Hang Power Cleans + 6 STOH)

 

 

Tuesday 3rd July 2018

Today's Training

Monster Mash

"CrossFit Leeds Aerobic Fitness Test"

5 rounds for max reps:

1 minute on/30 seconds off

Row (Calories)

Wall Balls 20/14lb, 10/9'

KB Swings 28/20kg

Burpees

Rest 2 minutes between rounds (2 and a half minutes including the 30 seconds)

 

Compare to 22nd May 2018

For Wall Balls and Swings use a weight that allows you to do the the full minute unbroken in the first round. This may mean going lighter than what you would normally use in a WOD.

 

Barbell Club at 8pm

30mins:
Snatch - Work up to heavy single

 

Gymnastics at 8pm

 Ring Muscle Ups and Pulling Strength

+

Full Body Gymnastics Conditioning

 

 

Monday 2nd July 2018

Today's Training

CrossFit

Back Squat 4 x 5

Aim to work across at 75% 1RM (or 75% + 2.5-5kg heavier than 18th June 2018)

Rest 2 minutes between sets

 

"CrossFit Leeds Benchmark WOD"

For time:

Run 400m

50 Squats

40 Sit Ups

30 KB Swings 24/16kg

20 Press Ups

10 Pull Ups

Run 400m

 

or

 

"CrossFit Leeds Advanced Benchmark WOD"

For time:

Run 400m

50 Double Unders

40 KB Lunges 32/24kg

30 KB Swings 32/24kg

20 Handstand Press Ups

10 Bar Muscle Ups

Run 400m

 

Compare to 20th November 2017

 

Barbell Club at 6pm

30mins:
Clean + Jerk - Work up to heavy single

 

Strength Training at 7pm

Push

A) Landmine Chest Press 4 x 5


B) 3 sets:

KB Shoulder Press x 5-10

Landmine Single Arm Row (R) x 8-12 reps

Landmine Single Arm Row (L) x 8-12 reps


C) EMOM9:
1) 30 seconds DB Curls
2) 30 seconds Dips/Press Ups
3) 30 seconds Landmine Rotations


Endurance Training at 8pm

Partner WOD
AMRAP 20- alternating exercises
15 wall balls
15/12 cal AB/ski
60 double unders

 

 

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