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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 30th October 2017

Today's Training

5 Sets:

Back Rack Lunges x 3 each leg

High Box Jump x 5 reps

Rest 2-3 minutes between sets

 

Every minute on the minute for 15 minutes:

6 Burpees

6 DB Hang Squat Cleans

 

You choose the weight on the dumbbells (we have pairs of dumbbells from 5kg up to 30kg)

Use the same pair of dumbbells for the whole workout.

You can choose to miss a minute out if you need extra rest mid workout.

If you start a round and fail to complete it, that round doesn't count!

Score is total rounds completed x weight used

For example, if you use a pair of 15kg dumbbells, total weight used is 30kg (2 x 15kg). If you complete all 15 rounds your score is 15 x 30 = 450

 

Endurance Training @ 8pm

Every 3 minutes x 5

30/25 Calorie Ski or Assault Bike

then AMRAP DBall Over Shoulder

 

Rest 3 minutes

 

Every 3 minutes x 5

30/25 Calorie Ski or Assault Bike

then AMRAP Burpee Box Jumps

 

 

Saturday 28th October 2017

Please note the new times for Sunday Social and Barbell Club below.

 

Today's Training

Saturday Sickener!

Run 400m

40 Wall Ball 20/14lb, 10/9'

30 Pull Ups

20 Box Jumps 24/20"

10 Clean and Jerk 60/40kg

Run 800m

10 Clean and Jerk 60/40kg

20 Box Jumps 24/20"

30 Pull Ups

40 Wall Ball 20/14lb, 10/9'

Run 400m

 

Time Cap = 28 minutes

Compare to 7th January 2017


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 Leeds Barbell Club

 

 

Friday 27th October 2017

Today's Training

Power Snatch - 15 minutes to build to a 1RM

Work from position 1 (floor) or 2 (Hang).

 

For those who are new to the exercise or not yet technically competent with Snatches do:

2 Power Snatches Every minute on the minute for 15 minutes at a load that allows development of technique and key positions.

 

7 minute AMRAP:

5 Hang Power Snatch 60/40kg (Scale to approx 70-75% 1RM)

35 Double Unders

 

If you are not technically competent with Snatches, utilise the first part of today's class to develop your technique at a light/medium load. For the workout use a Hang Clean and Push Press/Jerk in place of the Snatch.

 

Tune in to the CrossFit Leeds Members Facebook Group at 8.30am to watch a live demo of today's WOD with Coach Mike.

 

Endurance Training @ 8pm

For time:

25 Calorie Row

Rest 1 minute

25 Calorie Row

25 Calorie Assault Bike

Rest 2 minutes

25 Calorie Row

25 Calorie Assault Bike

25 Calorie Ski

Rest 3 minutes

25 Calorie Row

25 Calorie Assault Bike

25 Calorie Ski

Run 400m

 

 

Thursday 26th October 2017

Today's Training

Part 1 - Every minute on the minute for 10 minutes:

1) Row, Ski or Assault Bike 15/12 Calories

2) 20 V-Sits/Tuck Ups/Sit Ups

 

Rest 3 minutes

 

Part 2 - 10 minute AMRAP:

6 Chest To Bar/Pull Ups/Ring Rows (See demo of movement variations here)

9 Handstand Press Ups/Press Ups (See demo of movement variations here)

12 Pistol Squats (See demo of movement variations here)

 

Rest 3 minutes

 

Part 3 - For time:

30 Burpees

Run 800m

30 Burpees

 

Time Cap = 10 minutes

 

No prescription on movements/weights/heights for this WOD. Choose options that allow you to move well and with minimal rest throughout.
Note rounds on part 2 and time for part 3.

Gymnastics @ 8pm

Our skill focus this month with be Gymnastic Ring strength.


The format is going to change slightly as we will introduce conditioning pieces in each session. These will involve anything from fundamentals, broken up progressions or full skill movements allowing us to continue to get exposure to other movements and master key aspects that will transfer across to all of our gymnastics skills.
If you're interested there will be progressions for all levels of experience so there's no reason not to get involved!

 

 

Wednesday 25th October 2017

Today's Training

Every minute on the minute for 10 minutes:

1 Power Clean + 1 Squat Clean + 1 Shoulder to Overhead

Aim to work across at 75-80% 1RM Clean and Jerk

 

Partner WOD

In pairs complete complete the following for time:

Run 400m

30 Thrusters 50/35kg

30 Toes to Bar

Run 400m

20 Thrusters 50/35kg

20 Toes to Bar

Run 400m

10 Thrusters 50/35kg

10 Toes to Bar

 

Runs must be completed together.

Split the Thrusters and Toes to Bar between your pair however you choose.

Time Cap = 16 minutes

 

Endurance Training @ 8pm

5 rounds, each for time:

15 Box Jumps

15 KB Swings

15 Burpees

18/15 Calorie Assault Bike

 

Rest 2 minutes between rounds

 

Work on pacing and perform each round as follows:

1) 80% effort

2) 85% effort

3) 90% effort

4) 95% effort

5) 100% effort

 

 

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