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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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Tuesday 7th May 2019

Today's Training

Movement Development - Box Jump Overs

Coaching will be on the different techniques and skills required to perform Box Jump Overs

 

Every 6 minutes x 5:
30/24 Calorie Row, Ski, Bike
15 Box Jump Overs
15 Toes to Bar/V-Sits/Tuck ups

 

No scores or prescriptions on movement difficulty on this WOD.

Box Jump Overs can be done as Burpee Box Jump Overs if desired!!!

Aim to hit a consistent pace across all 5 rounds

 

Barbell Club at 8pm

Jerk 5x2 @80-90%

 

Jerk Dip 5x3 @90-105%


Gymnastics at 8pm

Handstands

Our May gymnastics sessions will be focussed on developing the strength, mobility and positions to learn and improve on your Handstand Holds and Walks. These sessions are open to all members and suitable for all abilities and experience.
 
 
 
 
 

Monday 6th May 2019

Bank Holiday Opening Hours

Please note we will be open the following times today for Bank Holiday Monday:

10-11am Team WOD

11-1pm Open Gym

4-6pm Open Gym

6-7pm Team WOD

 

Today's Training

CrossFit @ 10am

Bank Holiday Team WOD

 

In teams of 2 or 3 you have 30 minutes to complete the following WOD while accumulating max distance on the Row, Ski or Bike:

Run 1800m

90 Pull Ups

90 Burpees

90 KB Swings 24/16kg

 

  • Teams can have someone working on the Row, Ski or Bike at the same time as having one person working through the WOD reps.
  • The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are complete in 30 minutes.
  • Score is total distance accumulated on the Row, Ski or Bike.

 

Bank Holiday Met Con @ 6pm

 

 

Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym.

 

Barbell Club

20mins:
Snatch - Work up to heavy double

 

Snatch Pull 5x3 @90-105%

 

Strength Training

Chest and Triceps

 

A) 4 sets:
Narrow Bench Press x 10
Alternating KB (Push) Press x 8 each arm
Rest 90 seconds between exercises

 

B) 4 sets:
Dips x 10
Pallof Press x 8 each side
Rest 90 seconds

 

C) 5 minutes of Press Ups or HSPUs
Every break perform 10 Sit Ups or Hollow Rocks

 

 

Saturday 4th May 2019

Bank Holiday Monday Opening Hours

Monday 6th May 2019

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Today's Training

RoWoD at 9am

Row, Ski or Bike

5 rounds:
1 min Steady (Recovery Pace)
1 min Medium (5k pace)
1 min Hard (2K pace)

 

Rest 5 minutes

 

8 rounds:
40 seconds On/1 minute Off (All faster than 2k pace)

 

CrossFit at 10 and 11am

Saturday Sickener

 

Every 8 minutes x 5:
15/12 Calorie Row, Ski or Assault Bike
15 KB Swings 32/24kg
15 Burpees
15 KB Squats 32/24kg
150m Run

- Hit each round at 100% effort!
- Swings and Squats should be a weight you can go unbroken throughout.
- Note times of your fastest and slowest rounds

 

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

AMRAP 45:
10-20-30-40-50 reps of
Squats
Mountain climbers
5-10-15-20-25 reps of
Cal row/ski/bike

*after each round perform:
10 ring rows
10 press ups
10 toes to KB
 

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

Coaches Choice!

 

11:30am Barbell Club

20mins:
Snatch x3 @70-85%

 

20mins:
Clean + Jerk x2 @70-85%

 

Clean Pull
4x5 @80-95%

 

 

Friday 3rd May 2019

Bank Holiday Monday Opening Hours

Monday 6th May 2019

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Today's Training

CrossFit

Every 90 seconds x 10
Sets 1-3) 5 Push/Split Jerks @ 40-50% Pause 2 seconds in receiving position
Sets 4-6) 3 Push/Split Jerks @ 60-70% Pause 2 seconds in receiving position
Sets 7-10) 2 Push/Split Jerks @ 75%+ (No pause)

 

Bar can be taken from the floor or the rack


For time

2-4-6-8-10 reps:
Clean and Jerk 65/45kg
Perform 50 Double Unders after each round

 

Time Cap = 10 minutes

 

Barbell Club at 6pm

20mins:
Halt Clean + Clean x2 @70-85%

 

Front Squat 4x3 @75-85%

 

Strength Training at 7pm

Legs

 

A) Sumo Deadlift 5 x 5
Rest 2-3 minutes between sets

 

B) 3 sets:
Good Morning x 8
Double KB Rack Box Step Up x 5 each leg
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds):
1) 30 seconds Jump Squats (Empty Bar or no weight)
2) 30 seconds Banded Glute Bridge
3) 30 seconds Hanging Tuck/L Hold


Endurance Training at 8pm

EMOM 15:
1) 20/15 cal bike/row/ski
2) 15/12 cal bike/row/ski
3) 12/9 cal bike/row/ski

(REST 3 MINS)

EMOM 12:
1) 300m run
2) 200m run
3) 150m run

(REST 3 MINS)

EMOM 9:
1) 20 burpees
2) 15 burpees
3) 10 burpees
 
 

Thursday 2nd May 2019

Bank Holiday Monday Opening Hours

Monday 6th May 2019

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Today's Training

CrossFit

Movement Development - Overhead Squats

Mobility, technique and strength work to develop a strong Overhead Squat.

 

12 minute AMRAP:
12 Overhead Squats 40/30kg
12 Tuck Ups
12 Burpees


*No dumping the barbell. Work with a weight where you can maintain stability and range of movement.
* Overhead Squats can be scaled to Overhead Lunges or KB Goblet Squats.
 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

 

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Handstand Walks

2) Pistol Squats

3) Slow N Grow Pull Ups

4) 10 V-Sits + 10 second Hollow Hold + 10 Sit Ups

 

 

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