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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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Wednesday 10th July 2019

Today's Training

CrossFit

In teams of 3 with only one person working at once complete:

240/180 Calorie Row, Ski or Bike
120 DB Burpee Box Step Overs 2 x 20/15kg, 24/20"
2400m Run

 

- Exercises can be partitioned between your team however you want and completed in any order, provided only one person is working at once.

- For example, a Team of 3 women could do 3 rounds of: 45 Calories + 30 Burpee Box Step Overs + 600m Run

- For 2 Men/1 Woman Calories = 220, For 2 Women/1 Man Calories = 200
- Time Cap = 40 minutes
 

Barbell Club at 6pm

Snatch 5x1 @80-90%

 

Clean + Jerk 4x1 @80-90%

 

Strength Training at 7pm

3 sets:
Back Squat x 8
Double KB Bent Over Row x 8
Rest 60-90 seconds between exercises

 

4 sets:
Single Arm DB Press x 12 each arm
Russian Swing x 12
Rest 60-90 seconds between exercises

 

Finisher
5 minutes of Heavy Goblet Squats
Every break perform 1 set of Chin Ups/Ring Rows

 

Endurance Training at 8pm

"DB JACK"

20 min AMRAP:
10 DB push press
10 KB swings
10 box jumps
 
 
 

Tuesday 9th July 2019

Today's Training

Gymnastics Skill - Pistol Squats
 
Coaching will be on the Mobility, balance, strength and progressions to develop strong single leg squats and Pistols.
 

 

Alternatively for gymnastic strength development you can work through the following:

Every 2 minutes x 5 (20 minutes):
1) 1 set Pistol Squats
2) 1 set Handstand variation (Holds/Walks/Press Ups)

 

 

50-40-30-20-10 reps for time:
KB Swings 24/16kg
Single Arm KB Push Press 24/16kg
Sit Ups

 

Time Cap = 24 minutes

 

Barbell Club at 8pm

30mins:
Jerk - Work up to heavy single

 

Gymnastics at 8pm

Kipping/Butterfly Pull Ups and Bar Strength

Our July gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar, including kipping and butterfly pull up variations.
 
 
 
 

Monday 8th July 2019

Today's Training

CrossFit

Interval Weight Training (IWT)


Every 6 minutes x 3
8 Hang Power Clean @ around 65% 1RM
Row or Ski/Bike 2 minutes @ 90+% effort (Hard but not all out)

 

Rest 5 minutes

 

Every 6 minutes x 3
8 Front Squat @ around 65% 1RM
Row or Ski/Bike 2 minutes @ 90+% effort (Hard but not all out. Choose a different option to before)


- You should be able to move through all sets of the 8 reps of Strength/Power exercises unbroken but without concern for how long your set takes.

- After the 8 reps move straight onto the Row, Ski or Bike and set off on your 2 minute effort.

- You should be getting around 3-3.5 minutes of rest between each round.

- If you Row in the first part, use Ski or Bike in the second part. If you Ski/Bike in the first part, use Row in the second part.

 
 

Barbell Club at 6pm

30mins:
Snatch - Work up to heavy single

Strength Training at 7pm

Back Squat 5 x 10
Rest 2-3 minutes between sets
Work around 65% 1RM or heavier than 2 weeks ago

 

Every 90 seconds x 4:
1) 8-12 Pull Ups
2) 60 seconds Heavy Carry
3) Rest


Endurance Training at 8pm

PARTNER WOD

 

Alternating every 2 mins for 40 mins (10 each):
12/9 cal row/ski/bike
150m run
AMRAP burpees in remaining time
 
 
 

Saturday 6th July 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

In pairs complete max distance in 12 minutes

(Switch every 90 seconds - 4 each)

 

Rest 3 minutes

 

In pairs complete max distance in 12 minutes

(Switch every 60 seconds - 6 each)

 

Rest 3 minutes

 

In pairs complete max distance in 12 minutes

(Switch every 40 seconds - 9 each)


CrossFit at 10 and 11am

Saturday Sickener

 

Partner WOD

In pairs and alternating rounds complete 6 rounds (3 each):

6 Shoulder to Overhead 70/50kg

Run 200m

 

In pairs and alternating rounds complete 6 rounds (3 each):

8 Front Squats 70/50kg

10 Burpee Bar Jumps

 

In pairs and alternating rounds complete 6 rounds (3 each):

10 Hang Power Cleans 70/50kg

Run 200m

 

In pairs and alternating rounds complete 6 rounds (3 each):

12 Deadlifts 70/45kg

10 Burpee Bar Jumps

 

Time Cap = 36 minutes




Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

4 rounds:
21 cal row/ski/bike
150m recovery run
15 cal row/ski/bike
150m recovery run
9 cal row/ski/bike
(REST 3 MINS)

*perform all cals as fast as possible*
*run performed to lower heart rate*

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

Coaches Choice!

 

11:30am Barbell Club

Hang Snatch 5x2 @75-85%

 

Hang Clean + Jerk 5x2 @75-85%

 

Clean Pull 4x3 @90-100%

 

 

Friday 5th July 2019

Today's Training

CrossFit

Deadlift 5 x 5

Work across at around 70-75% 1RM or heavier than 4 weeks ago
Rest 3 minutes between sets

 
"Nine Nine Nine"

9 minute AMRAP:
9 Burpees
9 Pull Ups
9 KB Swings 32/24kg
 

Barbell Club at 6pm

20mins:
Power Clean + Jerk - Work up to heavy single

 

Front Squat 3x3 @80-90%

 

Strength Training at 7pm

3 sets:
Bench Press x 8
Single Leg KB RDL x 8 each leg
Rest 60-90 seconds between exercises

 

4 sets:
Front Squat x 12
Single Arm Row x 12 each arm
Rest 60-90 seconds between exercises

 

Finisher
5 minutes of Press Ups
Every break perform 20-30 second Active Bar Hang or Chin over Bar Hold


Endurance Training at 8pm

Every 90 secs x 16 (4 rounds):
1) 150m ski + 10 double DB hang clean and jerks
2) 150m run + 10 burpees
3) 150m row + 10 toes to bar/v-sits/tuck ups/sit ups
4) REST
move fast!
 
 
 
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