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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 1st May 2019

Today's Training

CrossFit

Every 2 minutes x 5
5 Touch and Go Power Cleans

 

  • Aim to work across at around 75% 1RM for Strength/Power development
  • For technical development start at around 50% and build weight across as technique allows.
 
Partner WOD
In pairs and alternating rounds complete AMRAP in 18 minutes:
8 Front Squats 70/50kg
30/24 Calorie Row, Ski or Bike
 

Barbell Club at 6pm

20mins:
Pull to Knee + Halt Snatch - Work up to heavy 2+1

 

15mins:
Pull to Knee + Halt Clean + Jerk - Work up to heavy single


Strength Training at 7pm

Chest and Triceps

 

A) DB Chest Press 5 x 10
Rest 2-3 minutes between sets

 

B) 3 sets:
Single Arm DB Press x 8-12 each arm
DB Flyes x 10 reps
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds):
1) 30 seconds Press Ups/Dips
2) 30 seconds Sit Ups
3) 30 seconds DB Russian Twists

 

Endurance Training at 8pm

PARTNER WOD
*Alternating every 90 secs
*1 person work, 1 person rest


3 rounds each, alternating
In 90 secs-
15/12 cal row/ski
Max burpee plate jumps


3 rounds each, alternating
In 90 secs-
150m run
Max plate GTOH


3 rounds each, alternating
In 90 secs-
15/12 cal AB/bike
Max Toes to bar/v-sits/tuck ups

 

 

Tuesday 30th April 2019

Today's Training

Gymnastics Skill - Handstand Press Ups

Coaching will be on the technique, strength and progressions to develop quality Strict and Kipping Handstand Press Ups

 

Alternatively for all round gymnastic development you can work through the following...

Every minute on the minute for 15 minutes

1) 30 seconds Muscle Ups/Pull Ups/Ring Rows
2) 30 seconds Press Ups/Handstand Press Ups
3) 30 seconds V-Sits/Tuck Ups/Sit Ups

 
In 15 minutes complete:
60/45 Calorie Row, Ski or Bike
Run 800m
In remaining time complete AMRAP:
10 KB Swings 32/24kg
10 Burpees
 

Barbell Club at 8pm

Jerk 5x3 @75-85%

 

Jerk Dip 4x5 @85-100%


Gymnastics at 8pm

Toes to Bar

Our April gymnastics sessions will be focussed on developing the strength, technique and positions to progress towards or improve your Toes to Bar. These sessions are open to all members and suitable for all abilities and experience.
 
 
 

Monday 29th April 2019

Today's Training

CrossFit

Every 4 minutes x 5:
6 Back Squats
Aim to work across all 5 sets at 70-80% 1RM
 

Perform 30 seconds of Strict Handstand Press Ups/Press Ups between each set of Squats

 

10 minute AMRAP
20 Single Leg V-Sits
20 DB Rack Lunges 2 x 20/15kg
10 DB Ground to Overhead 2 x 20/15kg

 

Barbell Club at 6pm

20mins:
Halt Snatch + Snatch x2 @70-85%

 

Snatch Pull 4x5 @85-100%

 

Strength Training at 7pm

Back and Biceps

 

A) Pendlay Row 5 x 5
Rest 2-3 minutes between sets

 

B) 3 sets:
8 Single Arm Landmine Rows each arm
5-10 Chin Ups
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds):
1) 30 seconds Landmine Rotations
2) 30 seconds Barbell Curls
3) 30 seconds Hollow Leg Lifts


Endurance Training at 8pm

"Partner Endurance Nate"


20 min AMRAP- alternating rounds
2 Strict Pull ups
4 Press ups
8 KB swings

 

 

Saturday 27th April 2019

Please note, there are no classes today and the gym will be closed tomorrow as we are hosting our members' competition 'Life Is Sweet'

 

Life Is Sweet @ CrossFit Leeds

Leaderbaord

Keep up to date with scores by viewing the Leaderboard here

 

Schedule

8.30-9.00 - Athlete Registration

 

9.00 - Welcome + WOD Briefing

 

"The Godfather"

9.30 - Women

10.15 - Men

 

"Glass Mountain"

11.15 - Women Heats 1-3

12.15 - Men Heats 1-3

 

"We Two Alone"

13.20 - Women Heats 1-6

13.50 - Men Heats 1-7

 

"La Dolce Vita"

15.00 - Women Heats 1-4

16.00 - Men Heats 1-4

 

17.00 Presentations and Photos

 

"The After Party"

20.00 @ The Box, Leeds City Centre. All members welcome for food, drinks and free shuffleboard!

 

WODs

"The Godfather"

Every minute on the minute with increasing weights:

1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead

 

"Glass Mountain"

For time:

400m Run

Deadlift + Hang Power Clean + Shoulder to Overhead*

400m Run

Deadlift + Hang Power Clean + Shoulder to Overhead*

400m Run

 

Time Cap = 10 minutes to set off on final 400m Run

 

*Choose one of the following 3 options for your barbell weight/reps:

20 Deadlifts + 10 Hang Power Cleans + 10 Shoulder to Overhead  @ 80/55kg

30 Deadlifts + 20 Hang Power Cleans + 20 Shoulder to Overhead  @ 60/40kg

40 Deadlifts + 30 Hang Power Cleans + 30 Shoulder to Overhead  @ 40/25kg

 

"We Two Alone"

For max total reps:

3 minutes Max Calories on Ski-erg and Bike-erg

Rest 1 minute

2 minutes Max Synchro Bar Facing Burpees

 

"La Dolce Vita"

For time:

 

 

Friday 26th April 2019

Please note, there will be no classes on Saturday and we will be closed on Sunday as we are hosting our members' competition 'Life Is Sweet'.

 

Today's Training

CrossFit

Every minute on the minute for 15 minutes:
1) 30 seconds Muscle Ups/Pull Ups/Ring Rows
2) 30 seconds Press Ups/Handstand Press Ups
3) 30 seconds V-Sits/Tuck Ups/Sit Ups
 
 

3 rounds for time:
30 Wall Balls 20/14lb, 10/9'
20 Box Jumps 24/20" (step down)
10 Burpees

 

Time Cap = 11 minutes

 

Barbell Club at 6pm

20mins:
Low Hang Clean + Halt Clean x2 @65-80%

 

Front Squat 4x3 @70-80%

 

Strength Training at 7pm

Back and Biceps

 

A) 4 sets:
Chin Ups x 5-10
Single Arm Straight Arm Banded Pressdown x 8 each arm
Rest 90 seconds between exercises

 

B) 4 sets:
Pendlay Row x 10
DB Russian Twist x 8 each side
Rest 90 seconds

 

C) 4 minutes of Alternating DB Hammer Curls
Every break perform 10 Tuck Ups


Endurance Training at 8pm

PARTNER WOD
AMRAP 30: switch every 15 reps
30 DB push press
30 cal row
30 DB hang squat cleans
30 cal ski/bike
30 DB box step overs
90 double unders
 
 
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