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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 3rd May 2017

Today's Training

Push Press 4 x 5

Take bar from the floor

Work at around 80% of 3RM (from 12th April 2017)

Rest 2 minutes

 

Partner WOD

In pairs and alternating rounds complete AMRAP in 12 minutes:

5 Clean and Jerk 75/50kg

10 Burpees

 

Endurance Training @ 8pm

For time:

10 Pull Ups/Ring Rows

50 Calorie Row

100 Double Unders/200 Singles

Rest 2 minutes

8 Pull Ups/Ring Rows

40 Calorie Row

80 Double Unders/160 Singles

Rest 2 minutes

6 Pull Ups/Ring Rows

30 Calorie Row

60 Double Unders/120 Singles

Rest 2 minutes

4 Pull Ups/Ring Rows

20 Calorie Row

40 Double Unders/80 Singles

Rest 2 minutes

2 Pull Ups/Ring Rows

10 Calorie Row

20 Double Unders/40 Singles

 

 

Tuesday 2nd May 2017

Today's Training

Back Squat 4 x 5

Aim to work across at around 85% 5RM

Rest 2 minutes

 

Every minute on the minute for 15 minutes:

Minute 1) 8-12 Russian Swings

Minute 2) 8-12 DB Romanian Deadlift

Minute 3) 30 seconds Max KB Lunges (Use same weight as you use for Swings)

 

The goal is to go heavy and be able to use the same weight across all 5 rounds while maintaining form and full range of movement.

 

Competition Training @ 8pm

4 minutes to build to a max:

Clean

Thruster

Hang Clean

Thruster

 

For time:

100 Double Unders

10 Thrusters 45/30kg

10 Burpee Bar Jumps

10 Thrusters 45/30kg

10 Burpee Bar Jumps

10 Thrusters 45/30kg

100 Double Unders

 

 

Monday 1st May 2017

Bank Holiday Opening Hours

Please note we will be open the following times on Bank Holiday Monday 1st May:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Bank Holiday Met Con

 

Today's Training

Bank Holiday Team WOD @ 10am

In Pairs complete the following 3 WODs for a max total score...

 

Part A

12 minutes to establish a max on the Henderson Complex:

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Thrusters

1 Shoulder to Overhead

 

Rest 3 minutes

 

Part B

Every minute on the minute for 10 minutes (partners work alternating minutes):

Row, Bike or Ski 15/12 Calories

In remaining time complete as many burpees as possible.

 

Rest 3 minutes

 

Part C

8 minute AMRAP:

10 Thrusters 60/40kg

20 Pull Ups

30 Calorie Row/Bike/Ski

 

Part A score is max weight lifted for Partner A + max weight lifted for Partner B

Part B Score is Total Burpees across all 10 rounds

Part C score is Total reps completed

 

Total Score is Part A + Part B + Part C

 

Bank Holiday Met Con @ 6pm

 

 

Saturday 29th April 2017

Bank Holiday Opening Hours

Please note we will be open the following times on Bank Holiday Monday 1st May:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Bank Holiday Met Con

 

We are open as normal Saturday and Sunday.

 

Today's Training

Saturday Sickener!

"Fight Gone Bad"

3 rounds for max total reps

1 minute per station:

Wall Ball 20/14lb, 10/9' target

Sumo Deadlift High Pull 35/25kg

Box Jump 20"

Push Press 35/25kg

Row (Calories)

Rest

 

Compare to 23rd April 2016

 

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

 

Friday 28th April 2017

Bank Holiday Opening Hours

Please note we will be open the following times on Bank Holiday Monday 1st May:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Bank Holiday Met Con

 

We are open as normal on all other days across the bank holiday weekend.

 

Today's Training

Deadlift 2 x 5, 1 x as many as possible (perfect form)

Work at around 75% of 1RM for all 3 sets.

 

21-15-9 reps for time:
Ground to Overhead 40/30kg

Calorie Row/Bike/Ski

 

Ground to Overhead can be Clean and Jerk or Snatch

 

Endurance Training @ 8pm

Part A

3 minutes Max Calories Assault Bike

Rest 3 minutes

Part B

3 minutes Max Calories Ski

Rest 3 minutes

Part C

3 minutes Max 10m Shuttle Sprints

Rest 3 minutes

 

Every 3 minutes x 6:

1) 50% of Part A @ 100% effort

2) 50% of Part B @ 100% effort

3) 50% of Part C @ 100% effort

 

 

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