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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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Saturday 9th June 2018

Today's Training

RoWoD at 9am

Time Trial
Row 2km
or
Ski 2km
or
Assault Bike 5km
 

CrossFit at 10 and 11am

Saturday Sickener
 

"Fight Gone Bad"

3 rounds for max total reps

1 minute per station:

Wall Ball 20/14lb, 10/9'

Sumo Deadlift High Pull 35/25kg

Box Jump 20"

Push Press 35/25kg

Row (Calories)

Rest

 

Compare to 29th April 2017

 

Strength Training at 5pm

 

Endurance Training at 6pm

"Kelly"
5 rounds for time:
400m run
30 box jumps
30 wall balls
 

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

20mins:
Snatch - Work up to 95%

20mins:
Clean + Jerk - Work up to 95%

Back Squat - Work up to heavy triple

 

 

Friday 29th June 2018

CrossFit

Bench Press 4 x 5

 

Aim to work across at 80% 1RM or 2.5-5kg heavier than 1st June 2018
Rest around 2 minutes between sets.
 

For time:
80-60-40-20 Double Under
40-30-20-10 Wall Ball
20-15-10-5 Tuck Ups

 

Time Cap = 15 minutes

 

1st round is 80 Double Unders + 40 Wall Ball + 20 Tuck Ups

2nd round is 60 DU + 30 WB + 15 TU, etc

 

Barbell Club at 6pm

20mins:
Halt Snatch + Snatch 5x1 @80-90%

15mins:
Snatch Balance 5x2 @75-90%

 

Strength Training at 7pm

Legs
A) Deadlift 5 x 5
- Aim to work across at around 75% 3RM
- Take each rep from a dead stop
- Rest 2 minutes between sets

B) 4 sets:
6 Double KB Swing + 8 Double KB Rack Lunges
Rest 2 minutes between sets

C) 3 sets:
5 KB SL Deadlift each leg
100m DBall/Sandbag Carry
Rest 1 minute between exercises

Endurance Training at 8pm

3 mins max calories

Row, Ski or Assault Bike


REST 5 MINS


Every 6 mins x 3:

3 min max calorie score @ 100%


REST 5 MINS


200% of 3 mins max calorie score to finish

 

 

Thursday 14th June 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes:

1) 8-12 Double KB Swing
2) 8-12 Press Ups or Handstand Press Ups
3) 8-12 Double KB Lunge
4) Run 150/200m
5) Rest

 

- No scores or prescription on movement difficulty/weights on 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) Strict Pull Up or Muscle Up

2) L-Sit

3) Plyo Jumps

4) Handstand Walk

5) Rest

 

 

Wednesday 27th June 2018

Today's Training

CrossFit

Every 90 seconds x 8
Squat Clean + Shoulder to Overhead + Hang Squat Clean

Build up to around 85-90% of max STOH or work across at a weight that allows development of positions and technique.

Partner WOD

"Versus"

In pairs you are competing against each other for max reps:

Pairs do alternating 400m Runs while their partner accumulates as many reps as possible on

Round 1) Shoulder to Overhead 60/40kg

Round 2) Toes to Bar

Round 3) Front Rack Lunge 60/40kg

 

The goal is to score more reps than your partner. The faster you run, the less time your partner has to accumulate reps!

 

Barbell Club at 6pm

25mins:
Split Jerk 5x2 @ 80-90%

15mins:
Jerk Dip 5x3 @ 95-105%

Strength Training at 7pm

Legs

A) Pause Squats 5 x 4
- Front or Back Squats
- 2 second pause in bottom position
- Aim to work across at around 75-80% 3RM
- Rest 2 minutes between sets

B) 3 sets:
Romanian Deadlift x 6-8 reps
Double KB Rack Lunge x 6-8 reps

C) EMOM9:
1) 8-12 DBall/Sandbag Squat
2) 8-12 Glute Bridge
3) 8-12 V-Sit/Tuck Ups

 

Endurance Training at 8pm

For time:
2km Assault Bike or 800m run
REST 3 MINS
3 rounds: 10 pull ups, 20 press ups, 30 air squats
REST 2 MINS
1km Assault Bike or 400m run
REST 1 MIN
3 rounds: 10 toes to bar, 20 no press up burpees, 30 Lunges
0.5km Assault Bike or 200m run to finish

 

 

Tuesday 12th June 2018

Today's Training

Rope Climbs

Coaching will be focussed on Rope Climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.

 

Every 2 minutes x 5 (4 rounds)

1) 1 set Rope Climbs

2) 1 set Pistol Squats
 
 
For time:
20/15 Calorie Row, Ski, AB
20 DB Snatch 30/20kg
20 Ring Dips
20 Box Jumps 24/20"
20 Burpees
20/15 Calorie Row, Ski, AB
 
Time Cap = 10 minutes
 

Barbell Club at 8pm

20mins:
Clean + Jerk 5x2 @80-90%

15mins:
Clean Pull 5x3 @90-105%


Gymnastics at 8pm

Ring Skills

+

Full Body Gymnastics Conditioning

 
 
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