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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 April 2019

Please note, there will be no classes on Saturday and we will be closed on Sunday as we are hosting our members' competition 'Life Is Sweet'.

 

Today's Training

CrossFit

Movement Development - Double Kettlebells

Technique and efficiency for double kettlebell Swings, Lunges, Clean and STOH

 
12 minute AMRAP:
12 KB Swings 28/20kg
6 Leg Lifts Over KB
12 KB Lunges 28/20kg
6 Sprawls Over KB

Gymnastics at 7pm

Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

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

1) Pistol Squats

2) Wall Climbs

3) Bar Muscle Ups

4) L-Sit

 

 

Wednesday 24th April 2019

Today's Training

CrossFit

Every minute on the minute for 6 minutes (0-6 minutes):
1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead

 

Every 90 seconds x 6 (6-15 minutes):
1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead

 

- Complex can be switched to Power Snatch + Hang Squat Snatch + OHS
- Start at around 50-60% 1RM and build weight across as technique and strength allow.

 
 
Partner WOD
In pairs, working You Go, I Go, complete AMRAP in 15 minutes:
10/8 Calorie Row, Ski or Bike
10 DB Thrusters 2 x 20/15kg
10 Toes to Bar
 

Barbell Club at 6pm

20mins:
Pull to Knee + Halt Snatch x2+1 @65-80%

 

15mins:
Pull to Knee + Halt Clean + Jerk x1 @65-80%


Strength Training at 7pm

Legs

 

A) 5 sets:
Back Squat x 8
Rest 3 minutes between sets

 

B) 4 sets:
Russian KB Swing x 10
Elevated Alternating Reverse Lunge x 6 each leg
Rest 90 seconds

 

For Elevated Lunge, stand on a 20kg plate and reverse lunge down until back knee touches the floor before driving back up.

 

C) 400m Heavy Front Loaded Carry (DBall/KB/Sandbag)
Every break perform 10 Air Squats


 

Endurance Training at 8pm

Speed Work


3 rounds. Go as fast as possible on each:
0-4 mins: 400m run
4-7 mins: 250/200m row/ski
7-10 mins: 12 burpee box jumps

 

 

Tuesday 23rd April 2019

Today's Training

CrossFit

Movement Development - Strict Press Ups and Handstand Press Ups

Coaching on position and technique for proper Press Ups and Handstand Press Ups including how to scale and progress each movement dependent upon individual strength and goals.

 

All variations should work proper mechanics, maintain a tight bodyline and move through a full range of movement.

Press Ups - Hands elevated, Conventional, Deficit, Rings, Plyo, Weighted.

HSPU - Piked (+ Feet elevated), Conventional, Wall Facing, Parallette, Deficit, Rings

 

3 rounds
In 3 minutes complete:
400m Run
In remaining time...
Press Ups/Handstand Press Ups


Rest 2 minutes


In 3 minutes complete:
400m Run
In remaining time...
Rope Climbs/Strict Pull Ups/Ring Rows

 

Rest 2 minutes

 

No scores or prescriptions on movement difficulty on this WOD.

 

Barbell Club at 8pm

20mins:
Jerk Dip + Jerk - Work up to heavy double

 

Jerk Dip 3x5 @85-95%


Gymnastics at 8pm

Toes to Bar

Our April gymnastics sessions will be focussed on developing the strength, technique and positions to progress towards or improve your Toes to Bar. These sessions are open to all members and suitable for all abilities and experience.
 
 
 
 

Monday 22nd April 2019

Easter Weekend Opening Hours

Easter Monday 22nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

Today's Training

CrossFit @ 10am

"Easter Monday Partner WOD"

 

In pairs complete 2 rounds for time:

50 Partner Wall Balls

50 Partner Med Ball Sit Ups

50 Calorie Row/Ski/Assault Bike

50 Toes to Bar/V-sits/Tuck Ups

50 Sandbag Box Step Overs

50 Burpees (On round 2 perform 25 Synchro Burpees)

 

Time Cap = 35 minutes

No prescription on weights or movement difficulty


Bank Holiday Met Con @ 6pm

 

Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym.

 

Barbell Club

20mins:
Low Hang Snatch + Halt Snatch x2 @65-80%

 

Snatch Pull 3x5 @85-95%

 

Strength Training

Chest and Triceps

 

A) 4 sets:
DB Chest Press x 10
Alternating KB (Push) Press x 8 each arm
Rest 90 seconds between exercises

 

B) 4 sets:
DB Pullover x 8
Pallof Press x 8 each side
Rest 90 seconds

 

C) 5 minutes of Press Ups or Dips
Every break perform 10 Sit Ups

 
 

Saturday 20th April 2019

Easter Weekend Opening Hours

Easter Saturday 20th April

Open as normal

 

Easter Sunday 21st April

Closed

 

Easter Monday 22nd April

10-11am Team WOD, 11-1pm Open Gym

4-6pm Open Gym, 6-7pm Bank Holiday Met Con

 

Today's Training

RoWoD at 9am

Row, Ski or Bike

4 rounds:

1 minute Fast (2k Pace)

1 minute Slow (Recovery Pace)

 

Rest 3 mins

 

6 rounds:

40 seconds On (<2k pace)

40 seconds Off

 

Rest 3 mins

 

8 rounds:

20 seconds On (Sprints)

40 seconds Off

 

CrossFit at 10 and 11am

Saturday Sickener

 

For time:
Run 800m
40 Wall Ball 20/14lb, 10/9'
30 Single Leg V-Sits
20 DB Lunges (1 Overhead/1 Rack) 2 x 20/15kg
10 Devil's Press 2 x 20/15kg
Run 800m
10 Devil's Press 2 x 20/15kg
20 DB Lunges (1 Overhead/1 Rack) 2 x 20/15kg
30 Single Leg V-Sits
40 Wall Ball 20/14lb, 10/9'
Run 800m

 

Time Cap = 28 minutes

 

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

AMRAP 40:
30/20 cal Bike or Ski
20 KB swings
30/20 cal row
20 Burpees
20x 10m shuttle runs
20 toes to bar/tuck ups/v-sits
 
 
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