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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 3rd March 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener

7 minute AMRAP:

12/10 Calorie Row/Ski/Assault Bike

10 Toes to Bar

5 Burpees

 

Rest 3 minutes

 

7 minute AMRAP:

12/10 Calorie Row/Ski/Assault Bike

35 Double Unders

5 Burpees

 

Rest 3 minutes

 

7 minute AMRAP:

12/10 Calorie Row/Ski/Assault Bike

10 Deadlifts 80/55kg

5 Burpees

 

Strength Training at 5pm

 

Endurance Training at 6pm

Circuits
45 secs work/15 secs rest
5 rounds:
1) Battle ropes
2) Front rack sandbag lunges
3) DB sit ups
4) D-ball carry
5) Crashmat running
6) REST

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 - Work up to heavy single

25mins:
Clean + Jerk - Work up to heavy single

20mins:
Front Squat - work up to heavy single
 
 

Friday 2nd March 2018

CrossFit Games Open 2018

Open WOD 18.2

 

Every year The CrossFit Games Open produces one of the best times of year at the gym. A mass participation fitness event that everyone can get involved in throughout the world, but more importantly, within our brilliant group of members at the box. The Open always brings out the best in what we constantly strive to create at CrossFit Leeds.

 

- A fantastic community of like minded people getting together to support each other through some challenging tests of fitness.

 

- Individuals pushing themselves beyond their limitations and achieving things they previously thought impossible.

 

- Opportunity to compete in an amazing atmosphere, see what your training has made you capable of and inspire others.

 

- A huge sense of accomplishment and pride on completing each workout.

 

It doesn't matter if you're officially registered for The Open or not, you can get in and have a crack at the workout. There are Rx, Scaled and Masters categories to have a go at if you're registered to compete, or you can adapt/scale the workout as necessary as you would in any other class.

 

Big Al and Pineapple Head will be hosting Mighty Mike live at 8.30am so don't forget to tune in to the Public CrossFit Leeds Facebook page to watch Mike performing this week's Open WOD as a live demo then offering up a brief analysis and tips. We'll also have our weekly competition to guess the score for the workout and your opportunity to win a free coffee and even a lovely new CrossFit Leeds top!!!

 

Friday morning and daytime CrossFit classes will run as normal at 6.30am, 7am, 10am and 12pm, then through the evening from 5pm onwards we'll be running Friday Night Lights.

 

Friday Night Lights

Every Friday night from 5pm throughout The Open will be a fitness party not to be missed! We'll be running the Open WOD in heats every 20-40 minutes (depending on WOD duration) so you can get in at any point throughout the evening and get stuck into the workout. We'll have coaches on hand to take you through your warm up and WOD movements as well as helping out with advice on strategy and scaling.

 

We'd love to see as many people as possible at the box every Friday night, whether it's to do the WOD or just to soak up the atmosphere, hang out with friends and support your fellow members. The music will be turned up to 11, we'll be ordering pizzas in thoughout the night and you're fully encouraged to bring your own booze/soft drinks and make a night of it!

 

Today's Training

CrossFit

Open WOD 18.2

Please see the CrossFit Games website for today's WOD

 

Please note there will be no Speciality Classes or Open Gym on this evening from 5pm. We have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym or across the weekend.

 

Barbell Club

Power Snatch

5x2 @75%

Power Clean + Jerk

5x1 @75%


Strength Training at 7pm

A) Squat
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM
 

Working 1RM is 90% of your current 1RM

If you performed this session on 9th February 2018 then add 5kg to your 1RM and work calculations out from there.

There is a spreadsheet available to download in the Files section of the Members Facebook Group that will work all your weights out for you from your 1RM.


Wendler 531 - How to Build Pure Strength

 

B) FR Bulgarian Split Squat 3 x 5 each leg


C) EMOM12:
1) 8-12 RDL
2) 45 second Heavy Front Loaded Carry
3) Rest

 

 

Thursday 1st March 2018

Today's Training

CrossFit

Overhead Squat 4 x 5

Work on technique and position or build weight up across sets to a heavy set of 5.
 
14 minute AMRAP:
8 Handstand Press Ups/Press Ups
12 Box Jumps 24/20"
16/12 Calorie Row, Ski or Assault Bike
 
No prescription on weights, heights or movement difficulty 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 Conditioning

 

Taster Session at 8pm

Tonight's Taster Session is fully booked. Check out our Getting Started webpage for full info on our future Taster Sessions and joining CrossFit Leeds.

 

Open Gym at 8pm

Please note, there is no longer a coached Barbell Club Catch Up session on Thursdays. Open Gym is still available for anyone who wants to use this time to catch up on a missed session (or any other training of choice).

 

 

Wednesday 28th February 2018

Today's Training

CrossFit

Every minute on the minute for 12 minutes:

Minute 1) 3 Unbroken Power Cleans
Minute 2) 3 Unbroken Shoulder to Overhead
Minute 3) 3 Unbroken Squat Cleans
 
Aim to increase the weight every 3 minutes (before each set of Power Cleans)

Partner WOD

In pairs with only one person working at once complete AMRAP in 12 minutes:

8 Bar Muscle Ups

10 Squat Clean Thrusters 70/50kg

12 Burpee Bar Jumps

 

Scale Bar Muscle Ups to CTB Pull Ups -> Pull Ups -> Jumping Pull Ups

 

Barbell Club at 6pm

Split Jerk

Work up to a heavy single


Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM
 

Working 1RM is 90% of your current 1RM

If you performed this session on 7th February 2018 then add 5kg to your 1RM and work calculations out from there.

There is a spreadsheet available to download in the Files section of the Members Facebook Group that will work all your weights out for you from your 1RM.


Wendler 531 - How to Build Pure Strength


B) Pendlay Row 3 x 5


C) EMOM12:

1) 8-12 Single Arm Row (R)

2) 8-12 Single Arm Row (L)

3) 15-30 second L-Sit/Tuck Hold

4) Rest

 

Endurance Training at 8pm

'The Endurance Seven'
7 rounds for time:
14 Press ups
14 DB Thrusters
14 Tuck ups
14 DB Deadlifts
14 Burpees
14 KB Swings
14 Pull Ups/Jumping Pull Ups/Ring Rows

 

Time Cap = 45 minutes

 

 

Tuesday 27th February 2018

Today's Training

CrossFit

Handstands

Coaching will be focussed on Handstand Press Ups

 

If you can competently do HSPUs then work through the following for 20 minutes focussing on quality and efficiency:

5-10 HSPU (Kipping or Strict. Adapt Range of movement as required)

50-100 Double Unders

 

12 minute AMRAP:
18 Sit Ups
12 DB Rack Reverse Lunges 2 x 20/15kg
6 DB Renegade Rows 2 x 20/15kg
 
1 Renegade Row = Press Up + Row R + Row L
 

Barbell Club at 8pm

30 minutes:
Snatch - Work up to a heavy single

 

Gymnastics at 8pm

Ring Muscle ups

+

Full Body Gymnastics Conditioning


 

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