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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 11th September 2017

Black and Blue Games - Autumn 2017

Black and Blue Games Registration is now live!!!

 

Saturday 21st October 2017 will see us host our 10th Black and Blue Games. The day will involve a competition at The Forge from 8.30am-5pm then we'll continue the celebrations out in Leeds with food and drinks from 7.30pm onwards! As it's our 10th event, we will be taking inspiration from our previous 9 competitions for the workouts. There's been plenty of memorable WODs over the years, which you can view on our Black and Blue competition page on the website (As always, all workouts can be scaled as required).

 

Competition entry is £25 which includes your full day of competition as well as our newly designed, limited edition 10th Black and Blue Games t-shirt or vest. You can register yourself to get involved at the following link. Please remember to state your size and choice of t-shirt/vest when registering
https://goteamup.com/p/243196-crossfit-leeds/store/4994/

 

Any members would like more info on Black and Blue Games or are undecided whether to get involved or not, please speak to any of the coaches or feel free to drop Mike a message.

 

Today's Training

Back Squat - 20 minutes to build to a heavy set of 5

 

12 minute Ladder

4-8-12-16-20-etc reps of:

KB Swings 24/16kg

KB Lunges 24/16kg (KB in goblet position)

Toes to Kettlebell

Press Ups

 

Endurance Training @ 8pm

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep of:

10m Shuttle Run

Russian Swings

Burpees

Pull Ups

 

 

Saturday 9th September 2017

Black and Blue Games - Autumn 2017

Black and Blue Games Registration is now live!!!

Saturday 21st October 2017 will see us host our 10th Black and Blue Games. This staple fixture in the CrossFit Leeds calendar provides an inclusive, fun day of competition that is open to all members regardless of ability and experience. Our aim is to bring our fantastic community of members together for a celebration of the strength, fitness and friendship you have created while training with CrossFit Leeds.

 

The day will involve a competition at The Forge from 8.30am-5pm then we'll continue the celebrations out in Leeds with food and drinks from 7.30pm onwards!

 

As it's our 10th event, we will be taking inspiration from our previous 9 competitions for the workouts. There's been plenty of memorable WODs over the years, which you can view on our Black and Blue competition page on the website (As always, all workouts can be scaled as required).

 

Competition entry is £25 which includes your full day of competition as well as our newly designed, limited edition 10th Black and Blue Games t-shirt or vest. You can register yourself to get involved at the following link. Please remember to state your size and choice of t-shirt/vest when registering
https://goteamup.com/p/243196-crossfit-leeds/store/4994/

 

Any members would like more info on Black and Blue Games or are undecided whether to get involved or not, please speak to any of the coaches or feel free to drop Mike a message.

 

Today's Training

Saturday Sickener!

2 rounds for time:
50 Air Squats
50 Sit Ups
40 KB Swings 24/16kg
40 Press Ups
30 Box Jumps 24/20"
30 Toes to Bar
20 Front Rack Lunges 40/30kg
20 Shoulder to Overhead 40/30kg
10 Burpees
10 Calorie Ski/Assault Bike
 
No dumping the barbell!

 

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

 

Friday 8th September 2017

Today's Training

Deadlift 5 x 5

Work across at around 80-85% 5RM (heavier than 11th August 2017)

Rest 2 minutes

 

21-15-9 reps for time:

Hang Power Clean 60/40kg

Burpees

 

Endurance Training @ 8pm

In team of 3 with one person working at a time complete:

90-80-70-60-50-40-30-20-10 Calories Assault Bike

10-20-30-40-50-60-70-80-90 Burpees

 

Time Cap = 50 minutes

 

 

Thursday 7th September 2017

Today's Training

Skill - Heavy Prowler Pushes

Every 4 minutes x 5:

Perform a 30m (2 x 15m) Heavy Prowler Push @ 100% effort

 

Load the Prowler with around your 5RM Squat.

Push first 15m on the low (horizontal) handles. Push back on the high (vertical) handles. Should take 30-45 seconds.

During each recovery period between Prowler Sprints perform 1 Turkish Get Up with each arm.

 

12 minute AMRAP:

10 Calorie Row/Ski/Assault Bike

8 DB Thrusters 2 x 20/15kg

6 Chest to Bar Pull Ups or 2 Muscle Ups (Rings or Bar)

 

Free Taster Session @ 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 6th September 2017

Today's Training

Every minute on the minute for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead

Start around 60% 1RM STOH and aim to increase the weight across sets.

 

Partner WOD
In pairs complete AMRAP in 18 minutes:

Run 400m

50 Power Cleans 50/35kg

50 Shoulder to Overhead 50/35kg

 

Partners do the 400m run together. Only one person working at once on the barbell.

 

Endurance Training @ 8pm

40 minute AMRAP:

30 Calorie Row

10 Double KB Squats

10 Double KB Push Press

10 Double KB Rack Lunges

50m Farmer's Walk

400m Run

 

 

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