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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 26th February 2018

Introducing the all new Resurrection Collection!

We're resurrecting the CrossFit Leeds Skull from the Ashes of Meanwood with a limited run of T-shirts and Vests. Now taking Pre-orders via the CrossFit Leeds Store here
https://goteamup.com/p/243196-crossfit-leeds/store/

 

This will be a one off run of prints with orders available until Thursday 1st March. Products will be available to collect from the box from mid March.

 

-Please remember to select your Size and Colour (if available) when making your purchase.

-Unisex Resurrection Tee available in Navy or Charcoal.

-Ladies Resurrection Muscle Tee available in Black.

-Unisex Resurrection Vest available in Black (artwork to follow).

 

There are unprinted garments in selected sizes available at the gym if you want to try on before ordering.

Huge thanks to James Foster for the amazing artwork.

 

Today's Training

CrossFit

4 sets:

Front or Back Squat 4 x 3

Rest 2-3 minutes between sets

 

For squats, aim to work across at 90% 5RM (or 80% 1RM)

 

3 rounds for max reps
30 seconds On/30 seconds Off:
Double KB Thruster 2 x 24/16kg
Row Calories
Ski or Assault Bike Calories


Barbell Club at 6pm

30mins:
Clean - Work up to a heavy single

 

Strength Training at 7pm

Press


A) Shoulder Press

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 5th February 2018 then add 2.5kg 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) Bench Press 3 x 3

Work across 80-85% 1RM

 

C) EMOM12:
1) 8-12 Dips
2) 5-10 Pull Ups/Ring Rows
3) 5-10 Aleknas
4) Rest

 

Endurance Training at 8pm

'Team Triple Three'
For time:
3km row
300 Double Unders
3 mile Run
 
This workout can be done as a pair, as a three, or if you're feeling fit, individually!

If doing it as a pair or three, only one person working at once, split the reps/distances up between you however you like.

Time Cap = 45 minutes

 

 

Saturday 24th February 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener

Partner WOD

In pairs and alternating exercises complete AMRAP in 30 minutes:

Run 400m

30 Wall Balls 20/10lb, 10/9'

15 Burpee Box Jump Overs 24/20"

 

Strength Training at 5pm

 

Endurance Training at 6pm

For time:
100-80-60-40-20 double unders
50-40-30-20-10 Russian KB swings
25-20-15-10-5 high wall balls
10-8-6-4-2 Devil's press

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 heavy single

20mins:
Clean and Jerk
Work up to a heavy single

Superset
Back Squat 5x3 @ 85-95%
 
 

Friday 23rd February 2018

CrossFit Games Open 2018

Today sees the start of the CrossFit Games Open 2018!

 

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.

 

The first CrossFit Games Open WOD 18.1 is released today and will be our class WOD throughout today's classes https://games.crossfit.com/open

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 today and each Friday at 8.30am so don't forget to tune in to the Public CrossFit Leeds Facebook page to watch Mike performing each 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, some NOCCO 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 18.1

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

20mins:
Power Snatch x 2
Up to 80%

Superset
Front Squat 5x3 @ 85-95%

Strength Training at 7pm

A) Squat

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 2nd February 2018 then add 5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Front Rack Lunge 3 x 3 each leg

C) EMOM12:
1) Russian Swing x 12
2) 45 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs). Go Heavy!!!
3) Rest

 

 

Thursday 22nd February 2018

Today's Training

CrossFit

Every minute on the minute for 10 minutes (5 rounds):

1) 30 seconds Press Ups or Handstand Variation (HSPU/HS Hold/HS Walk)

2) 30 seconds Double Unders

 

16 minute AMRAP:

16/12 Calorie Row, Ski or Assault Bike

16 V-Sits/Tuck Ups/Sit Ups

8 Alternating DB Snatch

8 Single Arm Overhead Lunges (R)

8 Alternating DB Snatch

8 Single Arm Overhead Lunges (L)

 

- No prescription on weights or movement difficulty on this WOD.

 

Gymnastics at 7pm

Strength and Skill development for Kipping for Pull Ups/Chest to Bar/Bar Muscle Ups

+

Full Body Gymnastics Conditioning

 

 

Wednesday 21st February 2018

Introducing the all new Resurrection Collection!

We're resurrecting the CrossFit Leeds Skull from the Ashes of Meanwood with a limited run of T-shirts and Vests. Now taking Pre-orders via the CrossFit Leeds Store here
https://goteamup.com/p/243196-crossfit-leeds/store/

 

This will be a one off run of prints with orders available until Thursday 1st March. Products will be available to collect from the box from mid March.

 

-Please remember to select your Size and Colour (if available) when making your purchase.

-Unisex Resurrection Tee available in Navy or Charcoal.

-Ladies Resurrection Muscle Tee available in Black.

-Unisex Resurrection Vest available in Black (artwork to follow).

 

There are unprinted garments in selected sizes available at the gym if you want to try on before ordering.

Huge thanks to James Foster for the amazing artwork.

 

Today's Training

CrossFit

Push Jerk

20 minutes to build to a heavy single
Bar can be taken from the floor or the rack

Partner WOD

In pairs working for 12 minutes:

 

Alternating rounds, complete 6 rounds (3 each):

5 Hang Power Cleans 75/50kg

 

Alternating rounds, complete 6 rounds (3 each):

5 Shoulder to Overhead 75/50kg

 

Alternating rounds, complete 6 rounds (3 each):

5 Power Clean + Shoulder to Overhead 75/50kg

 

In remaining time complete AMRAP (split reps up between the pair however you choose):

20 Pistol Squats (Scaling Pistol Squats)

20 Toes to Bar (Scaling Toes to Bar)


Barbell Club at 6pm

Split Jerk

5 x 2 Up to 90%

Jerk Dips

5x3 @ 100-110%


Strength Training at 7pm

Deadlift and Pulling


A) Deadlift

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of 1RM

If you performed this session on 31st January 2018 then add 5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Pull Ups 3 x 5


C) EMOM12:

1) Pendlay Row x 8

2) 30 second Farmers Walk (Right arm)

3) 30 second Farmers Walk (Left arm)

4) Rest

 

For Farmers Walk, hold single KB in one hand with straight arm and focus on keeping shoulders back and hips aligned.

 

Endurance Training at 8pm

Running Intervals
20 mins of running technique work followed by...

Approach each as time trial:
On 0 mins: 1 mile
On 16 mins: 400m
On 24 mins: 200m
On 30 mins: 800m


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