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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 2nd January 2018

Today's Training

CrossFit

Pause Back Squat 4 x 3

Work across at around 65% 1RM

Pause 3 seconds in bottom position

 

12 minute AMRAP:

5 Strict Pull Ups

10 Burpees

15 KB Swings 24/16kg

50 Double Unders

 

Barbell Club at 8pm

20mins:
High Hang Snatch + Hang Power Snatch 2+2

Work up to and around 60%

Snatch Deadlift past knee with 3 second eccentric

5x5 @ 75-85%

 

Gymnastics at 8pm

Pistol Squats

+

Full Body Gymnastics Conditioning

 

 

New Year's Eve

Changes to Opening Hours

Sunday 31st (Today)

10-11am Annual New Year's Eve Team WOD!
11-12pm Open Gym

 

Monday 1st January 2018

The gym will be closed on Monday (New Year's Day)

 

Our full timetable will resume from Tuesday 2nd January 2018

 

New Year's Eve Team WOD at 10am

Our final workout of the year sees the return of our traditional New Years Eve Team WOD. There's a bit of something for everyone to get stuck in to here!

 

30 minute AMRAP

In teams of 8 with a maximum of 4 people working at once, accumulate as many points as possible doing the following WODs:

Ski 200/150m - 1 point

Assault Bike 1km/0.8km - 2 points

2 Rnds: 9 Deadlifts + 6 Hang Power Cleans + 3 Shoulder to Overhead 60/40kg - 3 points

Row 600/500m - 4 points

Run 400m with Sandbag 22.5/15kg - 4 points

3 Rnds: 12 KB Swings 24/16kg + 12 KB Squats 24/16kg - 4 points

10 Burpees + Row 300m + 10 Burpees - 5 points

2 Rnds: 6 Swings + 6 Cleans + 6 Push Press + 6 Lunges 2 x 24/16kg Kettlebells - 5 points

25 Burpee Pull Ups or 12 Burpee Muscle Ups - 6 points

5 Rnds: 1 Rope Climb + 10 Press Ups - 7 points

3 Rnds: 10 HSPU + 20 Wall Ball - 8 points

Fran - 9 points

 

Rules:

Individuals complete WODs on their own and earn points for their team.

A maximum of 4 people from a team can be working at a time.

No more than 1 team member can be on any single WOD at the same time.

Teams must complete all 11 WODs between them in the 30 minutes.

Individuals may not complete the same WOD more than once.

Work Hard, Have Fun!

 

 

Saturday 30th December 2017

Changes to Opening Hours this weekend

Please note the following changes to our Opening Hours this weekend:

 

Today (Saturday 30th)

9am-2pm Usual timetabled sessions 

Gym Closed from 2pm.

No 5-7pm Evening Classes.

 

Sunday 31st

10-11am Annual New Year's Eve Team WOD!
11-12pm Open Gym

 

Monday 1st January 2018

The gym will be closed on Monday (New Year's Day)

 

Our full timetable will resume from Tuesday 2nd January 2018

 

Today’s Training

9am Row WOD

 

10am and 11am CrossFit

Saturday Sickener

5 rounds for time:

40/30 Calorie Row, Ski or Assault Bike

20 DB Push Press 2 x 15/10kg

15 Pull Ups

10 Double KB Squats 2 x 16/12kg

 

Time Cap = 30 minutes

 

Sunday Sessions

10am New Year's Eve Team WOD

 

Open Gym available from 11-12pm. Gym will be closed from 12pm.

 

 

Friday 29th December 2017

This week's Timetable

Please see below for full details of this week's opening hours and class times

 

Today's Training

CrossFit

Deadlift 4 x 5
Work across at around 75% 1RM
 
"Christine"
3 rounds for time:
Row 500m
12 Bodyweight Deadlifts
21 Box Jumps 20/16"
 
Time Cap = 14 minutes

Barbell Club

Please note there will be no Coached session on today but Open Gym is available for the following:

 

20mins:
High Hang Snatch x2 @ 75-90%

15mins:
Tempo Front Squat x3 @ 31X1 Tempo
Work up to a Heavy set

Strength Training

Please note there will be no Coached session on today but Open Gym is available for the following:

 

Dynamic Upper Push/Pull

EMOM10:
3 Strict Press @ 60% 1RM

EMOM15 (5 rounds)
1) 30 secs Strict HSPU/Press Ups
2) 30 secs Legless Rope Climbs/Pull Ups
3) Rest

Finisher:
100 Banded Triceps Extensions

Endurance Training

Please note there will be no Coached session on today but Open Gym is available for the following:

 

Perform as  1, 2, 3, 4, and 5 minute AMRAPs. Rest 90 seconds between each AMRAP:

250m Row

20 KB Swings

15 Box Jumps

10 Press Ups

50 Double Unders

 

After the 5 minute AMRAP, rest 5 minutes then complete 2 rounds for time.

 

 

Thursday 28th December 2017

This week's Timetable

Please see below for full details of this week's opening hours and class times

 

Today's Training

CrossFit

Rope Climbs

Coaching will be focussed on rope climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.

 

If you are competent with rope climbs work through the following at a steady pace for quality:

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular)

50-100 Double Unders or 2 minutes practice

 

5 rounds

3 minute AMRAP:

10 Double KB Russian Swings 2 x 16/12kg

10 Double KB Rack Lunges 2 x 16/12kg

10 Press Ups or Handstand Press Ups

Rest 1 minute between rounds

 

Continue each round where you finished the last.

 

 

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