Member Benefits

Check out the fantastic benefits given to all our members

Free Taster Session

Click here to arrange your free Taster session

Today's Training

Click here to see Today's Training on our blog

Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

Follow Us

 

 

 

 

Saturday 22nd December 2018

The gym is open as normal this weekend. See timetable at the bottom of this post for next week's full Xmas schedule.

 

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
 
5 rounds:
Row 2 minutes
Rest 1 minute
Row 1 minute
Rest 1 minute
Row 30 seconds
Rest 1 minute

CrossFit at 10 and 11am

"Saturday Sickener"
 
 

As tradition dictates, the final day of our 12 Days of Christmas sees us take on Hero WOD Murph!

"Murph"

For time:

Run 1 mile

100 Pull Ups

200 Press Ups

300 Squats

Run 1 mile

 

- If you have a 10/7kg vest, wear it!

- Start and finish with a mile run.

- Partition the pull ups, press ups and squats as needed (it equates to 20 rounds of Cindy or the reps can be split in any other way you choose).

 

Please make sure you arrive on time as this can be a fairly long WOD! Classes as normal at 10am and 11am.

Your usual scaling options for each of the movements are available for this workout. Some may also benefit from scaling the volume - Half Murph or Partner Murph both work really well and provide a tough workout for less experienced athletes.


 

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

1 hour:
1RM Total

Snatch + Clean & Jerk

 

20mins:
Clean Pull - Work up to heavy triple

 

 

 

 

 

Friday 21st December 2018

Today's Training

CrossFit

Front Squat - 20 minute to build to a heavy set of 5

 
12 Days of CrossFit Christmas - Day 11
 

"Fran"

21-15-9 reps of:

Thrusters 42.5/30kg

Pull Ups (scale to jumping pull ups)

Time Cap = 10 minutes

 

Compare to 22nd May 2017

Barbell Club at 6pm

30 minutes:

Split Jerk - Work up to a heavy single

 

Strength Training at 7pm

A) Back Squat

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM


Working 1RM is 90% of your current 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.


B) 4 sets:

Front Rack Lunge x 3 each leg
Russian Swing x 8-12

Rest 60-90 seconds between exercises

C) 3 rounds:

30 seconds Double KB Squats

30 seconds Rest

30 seconds L/TuckHang

30 seconds Rest

 

Endurance Training at 8pm

20 min AMRAP:
20 empty barbell thrusters
60 mountain climbers
20 plate Russian twists
60 double unders

 

 

Thursday 20th December 2018

Today's Training

CrossFit

12 Days of CrossFit Christmas - Day 10

 

"The Chief"

5 rounds

3 minute AMRAP:
3 Power Cleans 60/40kg
6 Press Ups
9 Squats

 

Rest 1 minute between rounds

Continue each round where you finished the last.


Gymnastics at 7pm

Gymnastics Pentathlon

1) Max Unbroken set of Strict Pull Ups/Ring Rows

2) Max Unbroken set of Press Ups

3) Max Duration L-Sit/Hollow Hold

4) Max Distance Handstand Walk/Wall Climbs

5) Max Height Box Jump

 

 

Wednesday 19th December 2018

Today's Training

CrossFit

Partner WOD

 

"DT on the Run"

In pairs and alternating rounds complete 10 rounds (5 rounds each):

12 Deadlifts 70/50kg

9 Hang Power Cleans 70/50kg

6 Shoulder to Overhead 70/50kg

Run 200m

 

Time Cap = 30 minutes
Compare to 6th May 2017


Barbell Club at 6pm

30mins:
Clean & Jerk - Work up to heavy single

 

Strength Training at 7pm

A) Deadlift

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM


Working 1RM is 90% of your current 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.


B) 4 sets:

Pull Ups x 5-10

Single Leg DB Romanian Deadlift x 4-6 each leg

Rest 60-90 seconds between exercises


C) Holds and Swings

6 rounds:

15 seconds DBall/Sandbag/KB Hold in front of body

15 seconds Rest

15 seconds Russian KB Swings

15 seconds Rest

 

Endurance Training at 8pm

TABATA
8 x 20 secs on/10 secs off

Complete all 8 intervals before moving on to the next movement
1) Battle ropes
2) Grasshoppers
3) High knee crash mat running
4) Bear crawls
5) Cal AB

 

 

Tuesday 18th December 2018

Today's Training

12 Days of CrossFit Christmas - Day 8

 

"Dork"
6 rounds for time:
60 Double Unders
30 Kettlebell Swings 24/16kg
15 Burpees


Time Cap = 28 minutes

 

Barbell Club at 8pm

20mins:
Front Squat - Work up to heavy single

 

15mins:
Max height vertical jump

 

Gymnastics at 8pm

Gymnastics Coaching and Conditioning

Each Tuesday in December our Head Gymnastics Coach, Big Alex Heslop, will be coaching you through a variety of gymnastics exercises and progressions to help develop your strength, mobility and technique.
 
 
 
Copyright © 2014 CrossFit Leeds | Website by Nichomedia
Viagra sans ordonnance légalement | Firma für Erektionsstörungen veröffentlicht Website | Problemen met erectiestoornissen kunnen een groter gezondheidsprobleem | Farmacia online in Italia | Cómo es tener disfunción eréctil