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Today's Training

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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 9th May 2017

Today's Training

1 set:

Max Strict Pull Ups

 

Scale to max reps in blue band if you can't do 1 Pull Up

Scale to Ring Rows (bottom of ring at hip height/heels in line with uprights) if you can't do 1 Pull Up in blue band

 

1 set:

Max Press Ups or Strict Handstand Press Ups

 

Scale to 20/24/30" box

 

7 rounds for max reps

1 minute on/1 minute off:
Row,Ski or Bike 10/8 calories

In remaining time complete AMRAP Double KB Clean and Jerk 24/16kg

 

Score is total reps of KB Clean and Jerk across all 7 rounds.

 

Competition Training

Partner WOD

In pairs with only one person working at once complete AMRAP in 8 minutes:

10 D-Ball Ground to Shoulder 60/40kg

100 Double Unders

 

In pairs with only one person working at once complete AMRAP in 8 minutes:

20 HSPUs

0.5 Mile Assault Bike

 

 

Monday 8th May 2017

Today's Training

Back Squat 5 x 3

Aim to work across at around 90% 5RM

Rest 2 minutes

 

5 rounds for time:

5 Deadlifts @ 65% 1RM

10 Burpee Bar Jumps

 

Endurance Training @ 8pm

Every 2 minutes x 8:

1) 250m Row @ 100% effort

2) 150-200m Run @ 100% effort

 

 

Saturday 6th May 2017

Today's Training

Saturday Sickener!

Partner WOD

"DT on the Run"

In pairs and alternating rounds complete 10 rounds (5 rounds each):

12 Deadlifts 70/50kg

9 Hang Power Cleans 70/50kg

6 Shoulder to Overhead 70/50kg

Run 200m

Time Cap = 30 minutes
Compare to 14th December 2016
 

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 5th May 2017

Today's Training

Power Clean 6 x 2

Aim to work across at around 85-90% 1RM

Rest 2 minutes

 

For time

Run 400m to start...

 

21-15-9 reps of:

KB Swing 24/16kg

KB Lunge 24/16kg

Burpee

 

...Run 400m to finish

 

Endurance Training @ 8pm

On 0 minutes

Run 1 mile @ 100%

 

On 12 minutes

Run 800m @ 4 seconds faster than mile pace

 

On 18 minutes

Run 800m @ mile pace

 

On 24 minutes

Run 400m @ 8 seconds faster than mile pace

 

On 27 minutes

Run 400m @ mile pace

 

On 30 minutes

Run 200m @ 100%

 

 

Thursday 4th May 2017

Today's Training

Every minute on the minute for 15 minutes:

Minute 1) 30 seconds Toes to Bar

Minute 2) 30 seconds Handstand Press Ups/Press Ups

Minute 3) 30 seconds Double Unders

 

5 rounds or time:
15 Unbroken Wall Ball 20/14lb, 10/9'
Row, Ski or Assault Bike 15/12 Calories
Rest 1 minute

 

Complete each round at 95+% effort

Compare to 6th April 2017

 

Free Taster Session @ 8pm

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