Member Benefits

Check out the fantastic benefits given to all our members

Free Taster Session

Click here to arrange your free Taster session

Today's Training

Click here to see Today's Training on our blog

Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

Follow Us

 

 

 

 

Friday 9th March 2018

CrossFit Games Open 2018

Open WOD 18.3

 

Every year The CrossFit Games Open produces one of the best times of year at the gym. A mass participation fitness event that everyone can get involved in throughout the world, but more importantly, within our brilliant group of members at the box. The Open always brings out the best in what we constantly strive to create at CrossFit Leeds.

 

- A fantastic community of like minded people getting together to support each other through some challenging tests of fitness.

 

- Individuals pushing themselves beyond their limitations and achieving things they previously thought impossible.

 

- Opportunity to compete in an amazing atmosphere, see what your training has made you capable of and inspire others.

 

- A huge sense of accomplishment and pride on completing each workout.

 

It doesn't matter if you're officially registered for The Open or not, you can get in and have a crack at the workout. There are Rx, Scaled and Masters categories to have a go at if you're registered to compete, or you can adapt/scale the workout as necessary as you would in any other class.

 

Big Al and Pineapple Head will be hosting Mighty Mike live at 8.30am so don't forget to tune in to the Public CrossFit Leeds Facebook page to watch Mike performing this week's Open WOD as a live demo then offering up a brief analysis and tips. We'll also have our weekly competition to guess the score for the workout and your opportunity to win a free coffee and even a lovely new CrossFit Leeds top!!!

 

Friday morning and daytime CrossFit classes will run as normal at 6.30am, 7am, 10am and 12pm, then through the evening from 5pm onwards we'll be running Friday Night Lights.

 

Friday Night Lights

Every Friday night from 5pm throughout The Open will be a fitness party not to be missed! We'll be running the Open WOD in heats every 20-40 minutes (depending on WOD duration) so you can get in at any point throughout the evening and get stuck into the workout. We'll have coaches on hand to take you through your warm up and WOD movements as well as helping out with advice on strategy and scaling.

 

We'd love to see as many people as possible at the box every Friday night, whether it's to do the WOD or just to soak up the atmosphere, hang out with friends and support your fellow members. The music will be turned up to 11, we'll be ordering pizzas in thoughout the night and you're fully encouraged to bring your own booze/soft drinks and make a night of it!

 

Today's Training

CrossFit

Open WOD 18.3

Please see the CrossFit Games website for today's WOD

 

Please note there will be no Speciality Classes or Open Gym on this evening from 5pm. We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.

 

Barbell Club

Hang Snatch
5x2 @80%

Hang Clean + Jerk
5x1 @80%

Strength Training at 7pm

A) Squat

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 16th February 2018 then add 5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength

 

B) Double KB Rack Lunge 3 x 5 each leg


C) EMOM12:
1) 8 Single Leg KB Deadlift (R)
2) 8 Single Leg KB Deadlift (L)
3) 10 DBall  Bear Hug Squats

4) Rest

 

 

Thursday 8th March 2018

Today's Training

CrossFit

Every minute on the minute for 10 minutes:
1) 30 secs Double Unders/Skipping Practice
2) 30 seconds Wall Ball

 
15 minute AMRAP:
3 Muscle Ups or 10 Pull Ups or 10 Ring Rows
10 Lunges
10 Burpees
200m Row/Ski or 0.5km Assault Bike
 
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

 

Taster Session at 8pm

Tonight's Taster Session is fully booked. Check out our Getting Started webpage for full info on our future Taster Sessions and joining CrossFit Leeds.

 

Open Gym at 8pm

Open Gym is available 8-9pm for anyone who wants to use this time to catch up on a missed session (or any other training of choice).

 

 

Wednesday 7th March 2018

Today's Training

CrossFit

Every 90 seconds x 8

1 Power Snatch + 1 Hang Squat Snatch + 3 Overhead Squats

 

Aim to increase the weight across sets or work across at a weight that allows development of technique and position.


Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:

5 Ground to Overhead 60/40kg

Run 150m

 

Ground to Overhead can be Snatch or Clean and Jerk

Aim to keep the Ground to Overhead unbroken for as long as possible


Barbell Club at 6pm

Split Jerk

Work up to a heavy single


Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 14th 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

Aim to go heavier than last week


C) EMOM12:

1) 30 second Farmers Walk (Right arm)

2) 30 second Farmers Walk (Left arm)

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

 

For Farmers Walk, hold single KB in one hand with straight arm and focus on keeping shoulders back and hips aligned.

 

Endurance Training at 8pm

EMOM 20:
1) 15/12 cal Assault Bike or Ski
2) 150-200m run
3) 1 round of Cindy (5 Pull Ups + 10 Press Ups + 15 Squats)
4) Rest

Rest 3 minutes
 
Complete 3 rounds of the above for time with no rest!
 
 

Tuesday 6th March 2018

Today's Training

CrossFit

Monster Mash
 
Every 2 minutes x 5:
5 DB Deadlift 2 x 30/20kg
5 DB Hang Power Clean 2 x 30/20kg
5 DB Push Press 2 x 30/20kg
6 DB Rack Lunges 2 x 30/20kg
 
Complex must be unbroken!
 
Rest 2 minutes
 
Every minute on the minute for 10 minutes:
10 Press Ups + 10 V-sits
 
Rest 2 minutes
 
8 minute AMRAP:
4 Muscle Ups
50 Double Unders
 
- Dumbbell weight should be scaled to a load that will challenge you to go all 5 rounds unbroken.
- Press Ups and V-sits can be scaled by movement or volume. Try and choose movements and reps that will allow you to complete all 10 rounds with quality.
- Muscle Ups can be Ring or Bar
- Scale Muscle Ups to Burpee Chest to Bar -> Burpee Pull Ups -> Burpee Jumping Pull Up
- Scale Double Unders by volume to 25 or to 100 Singles.

Barbell Club at 8pm

Clean
Work up to a heavy single

 

Gymnastics at 8pm

Ring Muscle ups

+

Full Body Gymnastics Conditioning


 

Monday 5th March 2018

Today's Training

CrossFit

Back Squat 4 x 5

Work across at around 85-90% 5RM

Rest 2-3 minutes between sets

 

2 rounds for max reps:
60 seconds On/30 seconds Off:
1) Row (Calories)
2) Box Jumps 24/20" 

3) Wall Ball 20/14lb, 10/9'


Barbell Club at 6pm

Snatch
Work up to a heavy single

 

Strength Training at 7pm

Press


A) Shoulder Press

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 12th February 2018 then add 2.5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Bench Press

15 minutes to build to a heavy single


C) EMOM12:

1) 30 seconds Dips

2) 30 seconds Press Ups

3) 30 seconds Sit Ups

 

Endurance Training at 8pm

PARTNER WOD

3 rounds for max reps:

In pairs working 1 min on, 1 min off (36 minutes total WOD time)
1) Cal Assault Bike/Row
2) Burpees
3) DB Thrusters
4) Shuttle sprints
5) Tuck Ups/Sit Ups
6) Double Unders

 

 

Copyright © 2014 CrossFit Leeds | Website by Nichomedia