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

 

 

 

 

Tuesday 30th October 2018

Today's Training

Partner WOD
In pairs with only one person working at once complete AMRAP in 30 minutes:
50 Calorie Row/Ski/Assault Bike
40 DB Lunges
30 Pull Ups
20 Press Ups/HSPUs
10 DB Man-Makers
 
- No prescriptions on weights/movement difficulty for this WOD.
- For DB Lunges, dumbbells can be held in any position.
- Pull Ups can be Chest to Bar, Kipping, Butterfly, Jumping or Ring Rows.
- HSPUs can be strict or kipping.
 

Barbell Club at 8pm

20mins:

Hang Pull + Hang Clean + Jerk x2 @70-80%

Pause Front Squat 5x5 (3s) @65-75%

Gymnastics at 8pm

Front and Back Levers and progressions

The exercises included in our Levers series of classes are excellent for developing upper body strength especially in the back, abs and biceps as well as continuing to improve your all round body control and breathing. They will have a heavy carry over to all the other exercises you do on the bar and rings.
 
 

Monday 29th October 2018

Today's Training

CrossFit

Back Squat 4 x 5
Work across at 75% 1RM
If you did this session two weeks ago, aim to add 2.5kg on to your previous weight.
 
In 9 minutes complete:
800m Run
In remaining time AMRAP:
10 Plate Ground to Overhead 20/15kg
8 Overhead Plate Lunges 20/15kg
6 Burpee Plate Jumps 
 

Barbell Club at 6pm

15mins:

Overhead Squat + Snatch Balance 4x2+1 @60-70%

 

20mins:
Pull + Snatch x3+1 @65-75%

 

Strength Training at 7pm

A) Shoulder Press
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


B) 3 sets:

Bent Over Row x 8-12
SA DB Push Press x 4-8
Pull Ups x 5-10

 

Rest 30 seconds between exercises.

Rest 2 minutes between sets



C) Tabata Press Ups and Abs

6 rounds:

20 seconds Press Ups

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups

10 seconds Rest


Endurance Training at 8pm

Partner WOD
Alternating rounds complete AMRAP in 30 minutes:
1 round DB DT
150m sprint

 

DB DT is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead with a pair of dumbbells.

 

 

Saturday 27th October 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
4 rounds:
Row 1 minute Easy/Row 1 minute Hard x 6
Rest 3 minutes
Row 45 seconds/Rest 30 seconds x 6
Rest 3 minutes
Row 20 seconds/Rest 20 seconds x 9

CrossFit at 10 and 11am

"Saturday Sickener"
 
"Hacked"
In pairs working You Go, I Go, complete AMRAP in 30 minutes:
150m Run
15 Burpees
15 Calorie Row, Ski or Assault Bike
400m Run
15 KB Swings 28/20kg
15 Box Jumps 24/20"
 
'Resting' partner holds a hang off the pull up bar while your partner is doing their 150m Run!


Strength Training at 5pm

 

Endurance Training at 6pm

 "Michael"
3 rounds for time:
800m run
50 back extensions
50 sit ups

 

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 x2 @70-80%

 

20mins:
Clean Deadlift + Clean + Jerk x2 @70-80%

 

Low Hang Clean Deadlift w/Eccentric 5x3 @80-95%

 
 
 

Friday 26th October 2018

Today's Training

CrossFit

Deadlift 4 x 5

Aim to work across at around 75% 1RM

If you did this session two weeks ago, aim to add 2.5kg on to your previous weight.
 
 
"Dirty Diana"

21-15-9 reps for time:
Hang Power Clean 70/45kg
Handstand Press Ups


Time Cap = 10 minutes

 

Barbell Club at 6pm

20mins:

Halt Split Jerk x3 @70-80%

 

Behind The Neck Push Press 5x5

 

Strength Training at 7pm

A) Back Squat

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM (aim to match or beat reps from 3 weeks ago)

 

Working 1RM is 90% of 1RM. Add 5kg to 1RM if you did this session 3 weeks ago.

 

Wendler 531 - How to Build Pure Strength


B) 3 sets:

Front Rack Lunge x 4 each leg
Russian Swing x 5-8

Rest 1 minute between exercises.


C) 3 rounds:

30 seconds Double KB Squats

30 seconds Rest

30 seconds Hollow Hold

30 seconds Rest

Endurance Training at 8pm

Every 10 mins x4:
1) 1 mile run
2) 4 rounds: 20 DB snatches + 20 burpees over the DB
3) 1 mile run
4) 4 rounds: 20 DB thrusters + 20 tuck ups

 

 

Thursday 25th October 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes (8 rounds):
Minute 1) 8-12 Double KB Lunges
Minute 2) 8-15 Calorie Row
Minute 3) 8-12 Double KB Push Press/Jerk
Minute 4) 8-15 Calorie Ski or Assault Bike
Minute 5) Rest
 
- No scores or prescriptions on weights/movement difficulty for this WOD.
- For the KB Lunges, the kettlebells can be held by the side, in the rack, overhead or offset in any combination of those positions.

- 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) L-Pull Ups

2) Handstand to Forward Roll to (Pistol) Squat

3) PVC Pipe Sit Ups

4) Dips

5) Rest

 

 

Copyright © 2014 CrossFit Leeds | Website by Nichomedia
Viagra sans ordonnance légalement | Firma für Erektionsstörungen veröffentlicht Website | Problemen met erectiestoornissen kunnen een groter gezondheidsprobleem | Farmacia online in Italia | Cómo es tener disfunción eréctil