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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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Thursday 25th July 2019

Today's Training

CrossFit

Movement Development - Kettlebells

Coaching will be on movement quality, technique and efficiency for kettlebell cleans, jerks and snatches.


30 minute AMRAP:
10 Press Ups/HSPUs
10 Single Arm KB Clean and Jerk or Snatch (R)
Run 200m
10 Hollow Leg Lifts
10 Single Arm KB Clean and Jerk or Snatch (L)
10 Cal Row, Ski or Bike

 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

 

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Rope Climbs

2) Wall Climbs

3) Box Jumps

4) L-Sit

 

 

Wednesday 24th July 2019

Today's Training

CrossFit

Deadlift - Build to a 3RM for the day

 

Team WOD
In teams of 2 or 3:
Row 5000m or Ski 4000m
Switch every 20 strokes

 

Barbell Club at 6pm

15mins:
Block Power Snatch x2 @50-65%

 

15mins:
Block Power Clean x2 @50-65%

 

Strength Training at 7pm

4 sets:
DB Chest Press x 10
Max set Pull Ups (Regular/Weighted/Assisted - aim for around 5-8 reps on first set)
Rest 60-90 seconds between exercises

 

4 sets:
Tempo Pendlay Row x 5 @ 52X2
Rest 2 minutes

 

EMOM9:
1) 30 seconds Dips
2) 30 seconds (weighted) Front Leaning Rest
3) 30 seconds Barbell Curls

 

Endurance Training at 8pm

Every 8 mins x 4:
800m run
400m row/ski
20 KB swings

 
 

Tuesday 23rd July 2019

Today's Training

Gymnastics Skill - Rope Climbs

Coaching will be on the technique, strength and progressions to develop different variations of quality Rope Climbs.

 

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

Every 2 minutes x 5 (20 minutes):
1) 1 set Rope Climbs (any variation)
2) 1 set Handstand variation (Holds/Walks/Press Ups)

 

 

15 minute AMRAP:
45 Overhead Lunges 20/15kg
30 seconds Hanging L-Sit (Watch video demo)
15 Burpee Plate Jumps

 

- The 30 second L-sit doesn't need to be unbroken and can be accumulated over a few sets.

 

Barbell Club at 8pm

Seated Plate Raises 3x10


OH Split Squats 3x8 each leg

 

20mins:
Squat Jerk x3 @50-60%

 

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 22nd July 2019

Today's Training

CrossFit

Interval Weight Training (IWT)


Every 5 minutes x 3
10 Hang Power Cleans @ around 60% 1RM
Row, Ski or Bike 90 seconds @ 85-90% effort (Hard but not all out)

 

Rest 5 minutes

 

Every 5 minutes x 3
10 Push Press @ around 60% 1RM
Run 400m @ 85-90% effort (Hard but not all out)

 

Rest 5 minutes

 

Max Press Ups in 3 minutes
 
 

Barbell Club at 6pm

Drop Landing 3x5

 

15mins:
High Hang Snatch x3 @50-65%

 

Barbell Hip Thrust 3x8 (2, 2, X)


Strength Training at 7pm

Every 3 minutes x 5 rounds:

 

1) Back Squat x 5 @ 70-75%

 

2) Single Leg Deadlift x 8 each leg

 

3) 40-100m Heavy Carry (2-4 sets)


Endurance Training at 8pm

PARTNER WOD


AMRAP 20, Alternating exercises:
10 double DB GTOH
10 burpees over the DB
12/10 cal AB/row/ski
 
 
 

Saturday 20th July 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

2 minutes On/45 seconds Off x 6
Rest 3 minutes
1 minute On/45 seconds Off x 3
Rest 3 minutes
30 seconds On/30 seconds Off x 6


CrossFit at 10 and 11am

Saturday Sickener

 

30 minute AMRAP:
Run 300m
10 Burpees
10 Toes to Bar
10 Box Jumps 24/20"
10 Calorie Row/Ski/Bike
 
Compare to 26th January 2019


Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

AMRAP 30

Buy in:
10 rounds of strict Cindy (5 strict pull ups, 10 press ups, 15 air squats)

Then AMRAP:
DB DT with core-
12 DB deadlifts
9 DB hang power cleans
6 DB STOH
12 DB sit ups

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

Bounding 4x20m

 

Pause Wall Balls 3x8

 

20mins:
Snatch* x2 @60-70%

 

20mins:
Clean + Jerk* x2 @60-70%

*Must pause in the catch for Snatch, Clean and Jerk

 

 

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