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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 5th September 2017

Today's Training

Skill - Toes to Bar

Movement preparation and technique to develop strength across the full range on Toes to Bar (see video below)

 

Then work through 4 sets of one the following options dependent on strength and technique:

- 3-5 Toes to Kettlebell

- 3-5 Assisted Toes to Bar

- 3-5 Strict Toes to Bar

 

For each variation show control all the way up and all the way down.

The slower you move = more time under tension = harder the exercise = the greater the strength development = Better Abs = Easier Kipping Toes to Bar become!

 

5 rounds for max reps

In 3 minutes:

Row or Ski 450/400m OR Assault Bike 1.2/1km

In remaining time complete max KB Swings 32/24kg

 

Rest 1 minute between rounds

 

Competition Training

3 rounds for max reps

1 minute per station:

Row (Calories)

Handstand Press Ups

Power Snatch 35/25kg

Pistol Squats

Assault Bike (Calories)

Rest

 

 

 

Monday 4th September 2017

Black and Blue Games - Autumn 2017

Black and Blue Games Registration is now live!!!

 

Saturday 21st October 2017 will see us host our 10th Black and Blue Games. The day will involve a competition at The Forge from 8.30am-5pm then we'll continue the celebrations out in Leeds with food and drinks from 7.30pm onwards! As it's our 10th event, we will be taking inspiration from our previous 9 competitions for the workouts. There's been plenty of memorable WODs over the years, which you can view on our Black and Blue competition page on the website (As always, all workouts can be scaled as required).

 

Competition entry is £25 which includes your full day of competition as well as our newly designed, limited edition 10th Black and Blue Games t-shirt or vest. You can register yourself to get involved at the following link. Please remember to state your size and choice of t-shirt/vest when registering
https://goteamup.com/p/243196-crossfit-leeds/store/4994/

 

Any members would like more info on Black and Blue Games or are undecided whether to get involved or not, please speak to any of the coaches or feel free to drop Mike a message.

 

Today's Training

Back Squat 5 x 2

Work across at around 95-100% 5RM

Rest 2-3 minutes between sets

 

Max reps in 7 minutes:
Dumbbell Overhead Lunges 2 x 15/10kg
Each time you break complete 5 burpees + 10 Sit Ups

 

A break is any time the dumbbells move away from the overhead position.

Score is total number of Lunges

Compare to 21st August 2017 (2 weeks ago, with heavier rack lunges)

 

Endurance Training @ 8pm

Every 12 minutes x 3:

750m Row

400m Run

500m Ski

 

Approach each round @ 95+% effort

 

 

Saturday 2nd September 2017

Black and Blue Games - Autumn 2017

Black and Blue Games Registration is now live!!!

Saturday 21st October 2017 will see us host our 10th Black and Blue Games. This staple fixture in the CrossFit Leeds calendar provides an inclusive, fun day of competition that is open to all members regardless of ability and experience. Our aim is to bring our fantastic community of members together for a celebration of the strength, fitness and friendship you have created while training with CrossFit Leeds.

 

The day will involve a competition at The Forge from 8.30am-5pm then we'll continue the celebrations out in Leeds with food and drinks from 7.30pm onwards!

 

As it's our 10th event, we will be taking inspiration from our previous 9 competitions for the workouts. There's been plenty of memorable WODs over the years, which you can view on our Black and Blue competition page on the website (As always, all workouts can be scaled as required).

 

Competition entry is £25 which includes your full day of competition as well as our newly designed, limited edition 10th Black and Blue Games t-shirt or vest. You can register yourself to get involved at the following link. Please remember to state your size and choice of t-shirt/vest when registering
https://goteamup.com/p/243196-crossfit-leeds/store/4994/

 

Any members would like more info on Black and Blue Games or are undecided whether to get involved or not, please speak to any of the coaches or feel free to drop Mike a message.

 

Today's Training

Saturday Sickener!

3 rounds for max reps:

In 4 minutes:
Run 400m
25 Tuck Ups
Max Thrusters 20/15kg

Rest 2 minutes

In 4 minutes:
Row/Ski 400m or Assault Bike 1km
25 Sit Ups
Max KB Swings 24/16kg

Rest 2 minutes

 

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 1st September 2017

Today's Training

Front Squat 4 x 5

Work across at around 85% 5RM

Rest 2 minutes

 

3 rounds for time:
5 Strict Pull Ups
10 Hang Power Cleans 45/30kg
15 Press Ups
20 Front Rack Lunges 45/30kg

 

Endurance Training @ 8pm

1 round:

Row 1000m @ 2k Pace

Rest 3 minutes

 

2 rounds:

Row 500m @ 1k Pace/Rest 1 minute x 2

Rest 3 minutes between rounds

 

2 rounds:

Row 250m @ 500m pace/Rest 1 minute x 4

Rest 3 minutes between rounds

 

 

Thursday 31st August 2017

Today's Training

Skill - Handstand Press Ups

Coaching will focus on movement development for kipping Handstand Press Ups.


15 minute AMRAP:

10 Toes to Bar

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

Row/Ski 300m or Assault Bike 0.8km

 

 

 

 

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