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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 5th November 2018

Today's Training

CrossFit

Front Rack Lunge 4 x 5 each leg
- Take bar from the floor or out the rack
- Aim to go heavier than 4 weeks ago (8th October 2018)
 
 
3 rounds for time:
21 KB Swings 28/20kg
15 Burpees
Run 400m

Compare to 20th August 2018
 

Barbell Club at 6pm

15mins:
Overhead Squat + Snatch Balance - Work up to heavy single

 

20mins:
Pull + Snatch x3+1 @70-80%

 

Strength Training at 7pm

A) Shoulder Press
5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM (aim to match or beat reps from 3 weeks ago)

 

Working 1RM is 90% of 1RM. Add 2.5kg to your 1RM if you did this session 3 weeks ago.

 

Wendler 531 - How to Build Pure Strength


B) 3 sets:

Bench Press x 8-12
Single Arm DB Row x 8-12
Press Ups x 8-12

 

Rest 30 seconds between exercises.

Rest 2 minutes between sets


C) 3 rounds:

30 seconds Banded Pushdowns

30 seconds Rest

30 seconds Front Leaning Rest

30 seconds Rest


Endurance Training at 8pm

Kelly wants a friend!'
In pairs, alternating exercises:
20 rounds:
200m run
15 box jumps
15 wall balls

 

 

Saturday 3rd November 2018

Today's Training

RoWoD at 9am

Choose one of the following:
Row 5k
or
Ski 5K
or
Assault Bike 15k


CrossFit at 10 and 11am

"Saturday Sickener"
 
For time:
Run 400m
 
Rest 30 seconds
 
Run 400m
30 Wall Ball 20/14lb, 10/9'
 
Rest 1 minute
 
Run 400m
30 Wall Ball 20/14lb, 10/9'
40 Sit Ups
 
Rest 1 minute 30 seconds
 
Run 400m
30 Wall Ball 20/14lb, 10/9'
40 Sit Ups
50 Russina Swings 32/24kg
 
Rest 2 minutes
 
Run 400m
30 Wall Ball 20/14lb, 10/9'
40 Sit Ups
50 Russina Swings 32/24kg
100 Double Unders
 
Time Cap = 35 minutes


Strength Training at 5pm

 

Endurance Training at 6pm

AMRAP 40:
15x10m shuttle sprints
30 secs wall sit hold
15 cal ski
30 secs OH KB hold
15 cal row
30 secs hollow hold

 

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 Deadlift + Snatch - Work up to heavy double

 

20mins:
Clean Deadlift + High Hang Clean + Jerk - Work up to heavy double

 

Low Hang Clean Deadlift w/Eccentric 5x3 @85-100%

 
 
 

Friday 2nd November 2018

Today's Training

CrossFit

Every 3 minutes x 5:

 

4 rounds:
1 Double KB Swing
1 Double KB Clean
1 Double KB STOH
1 Double KB Lunge each leg

Aim to do all 5 sets at a medium/heavy weight where you can maintain quality technique.

Weight can vary from one set to another.

 

20-15-10-5 reps for time:
Box Jumps 24/20"
Press Ups
Pull Ups

 

Barbell Club at 6pm

20mins:

Halt Split Jerk x3 @75-85%

 

BTN Push Press 5x3 - Heavier than last week

 

Strength Training at 7pm

A) Back Squat
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

 

Working 1RM is 90% of 1RM

 

Wendler 531 - How to Build Pure Strength


3 sets:
Good Morning x 8-12
KB Suitcase Deadlift + Carry x 8 + 30m each side
Rest 60-90 seconds between exercises
 

Tabata Lunges and Abs

6 rounds:

20 seconds Lunges (any variation)

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups/Hollow Hold/Hanging L-Sit

10 seconds Rest


Endurance Training at 8pm

5 rounds for time:
500m row
40 sit ups
30 empty barbell thrusters
20 press ups
10 strict pull ups

 

 

Thursday 1st November 2018

Today's Training

CrossFit

Skill - Pistol Squats

Coaching will focus on movement and strength to develop strong Pistol Squats.


4 rounds
Working 30 seconds On/30 seconds Off:
Single Leg Squats
Toes to Bar
Row/Ski/Assault Bike
DB Push Press

- No scores or prescriptions on movement difficulty for 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 Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Handstand Holds/Walks

2) L-Pull Ups

3) Box Jumps

4) V-Sits/Tuck Ups

5) Rest

 

 

Wednesday 31st October 2018

Today's Training

CrossFit

Power Clean + Hang Squat Clean + Squat Clean

Aim to start at around 60% 1RM and work for 15 minutes building weight across sets.

 

12 minute AMRAP:
5 Burpees
10 KB Swings 28/20kg
15 Sit Ups
20 second Front Leaning Rest

 

Barbell Club at 6pm

20mins:

Halt Snatch (3s pause at position 2) x2 @70-80%

 

20mins:
Halt Clean (3s pause at position 2) x2 @70-80%


Strength Training at 7pm

A) Deadlift
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

 

Working 1RM is 90% of 1RM

 

Wendler 531 - How to Build Pure Strength


3 sets:
DBall Cleans x 3-5
Single Arm Row x 8-12 each arm
Rest 60-90 seconds between exercises
 
3 rounds:
30 secs On/30 secs Off
Russian KB Swings
Reverse Flyes
 

Endurance Training at 8pm

Every 2 minx 5:

400m run


REST 3 MINS


EMOM 10:

1) 8 wall balls + 8 down ups

2) 50 double unders


REST 3 MINS


Every 2 mins x5:

400m row/ski

 

 

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