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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 7th May 2018

Bank Holiday Opening Hours

Please note we will be open the following times today for Bank Holiday Monday:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Team WOD

 

Bank Holiday Team WOD

In teams of 2 or 3 you have 30 minutes to complete the following WOD while accumulating max distance on the Row/Ski/Assault Bike:

Run 1800m

90 Pull Ups

90 Burpees

90 KB Swings 24/16kg

 

- Score is total distance accumulated on the Row/Ski/Assault Bike.

- Teams can have someone working on the Row/Ski/Assault Bike at the same time as having one person working through the WOD reps.

- The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are complete in 30 minutes.

 

 

Saturday 5th May 2018

Bank Holiday Opening Hours

Please note we will be open the following times on Bank Holiday Monday 7th May:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Team WOD

 

We are open as normal on Saturday and Sunday.

 

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener
 
For time:
Run 800m
40 Sit Ups
40 Wall Ball 20/14lb, 10/9'
Run 400m
20 Burpees
20 Toes to Bar
20 Box Jumps 24/20"
Run 400m
20 Box Jumps 24/20"
20 Toes to Bar
20 Burpees
Run 400m
40 Wall Ball 20/14lb, 10/9'
40 Sit Ups
Run 800m
 

Time Cap = 30 minutes to get to the final 800m Run. If you haven't completed the final 40 sit ups at 30 minutes, head out for the final 800m Run.

 

Strength Training at 5pm

 

Endurance Training at 6pm

"White"
5 rounds for time:
3 rope climbs
10 toes to bar
21 walking lunges
400m run


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 a heavy double

20mins:
Clean + Jerk - Work up to a heavy double

20mins - Superset x5
Clean Pull to Knee x3 @85-95%
Box Jumps x5

 

 

Friday 4th May 2018

Today's Training

CrossFit

Every 90 seconds x 8

Power Snatch + Hang Squat Snatch + Overhead Squat

 

Aim to build the weight up across sets or work across at a weight that allows development of technique and position.

 

21-15-9 reps for time:

KB Swings 32/24kg
KB Lunges 32/24kg
Calorie Row/Ski/Assault Bike

 

Barbell Club at 6pm

Pull to Knee + Halt Clean + Jerk
5x1 @75-85%

Clean Pull
5x3 @85-100%
 

Strength Training at 7pm

Legs

A) Deadlift 5 x 3

- Take bar from a dead stop on every rep

- Aim to work across at around 80-85% 3RM

- Rest 2 minutes between sets


B) DB Bulgarian Split Squats 3 x 5 each leg


C) EMOM12:
1) 8-12 DBall Squats
2) 8-12 Single Leg Deadlifts
3) 8-12 Single Leg Deadlifts


Endurance Training at 8pm

Row, Ski or Assault Bike

4 rounds for max distance:
2 mins on, 2 mins off
90 secs on, 90 secs off
60 secs on, 60 secs off
30 secs on, 2 mins off

 

 

Thursday 3rd May 2018

Today's Training

CrossFit

30 minute AMRAP:
1 unbroken set of Muscle Ups or Dips
Run 200m
Rest 1 minute
1 Turkish Get Up each arm
Row 250m
Rest 1 minute
 
- No scores on prescriptions or movement difficulty for this WOD.
- Muscle Ups/Dips can be strict or kipping. View Dip variations here.
- Turkish Get Ups should be a medium to heavy load provided you can maintain body control and a stable and locked out overhead position. Use a Kettlebell or Dumbbell. View Turkish Get Up here.
- 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

Sign up for tonight's Free Taster session here or check out our Getting Started webpage for full info on our Taster Sessions and joining CrossFit Leeds.

 

 

Wednesday 2nd May 2018

Today's Training

CrossFit

20 minutes to build to a 1RM Hang Squat Clean

For less experienced athletes use the 20 minutes to work sets of 3 Hang Squat Cleans at a light to medium load.


Partner WOD

In pairs and alternating rounds complete AMRAP in 12 minutes:

5 Deadlifts 110/70kg

7 Burpee Bar Jumps

9 Toes to Bar

 

For deadlifts scale to around 60% 1RM

 

Barbell Club at 6pm

20mins:
Split Jerk - Work up to heavy double

15mins:
Jerk Dips 5x3 @90-100%


Strength Training at 7pm

Legs

A) Pause Squats 4 x 3

- 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

KB Lunge x 5 each leg (KBs by side)


C) EMOM9:

1) Double KB Squat x 8-12
2) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)

3) Rest

 

Endurance Training at 8pm


Working 30 secs on/30 secs off:

1km row


REST 2 minutes


Working 30 secs on, 90 secs off:

100/75 cal AB


REST 2 minutes


EMOM5:

10 KB swings + 10 burpees

 

 

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