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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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Friday 13th April 2018

Life Is Sweet

We will be hosting our second annual Life Is Sweet event at the box on Saturday. Life Is Sweet is an in-house partner competition designed to be accessible for all experiences and fitness levels with an emphasis on fun and inclusivity. The workouts are accessible for all members while still providing a challenge for the more advanced. We have 30 pairs of athletes registered to take part in what will be a fun-filled day of challenging workouts. Please feel free to come down throughout the day to cheer everyone on and soak up the atmosphere.

 

The Life Is Sweet After Party will be at The Pit, Merrion St, Leeds City Centre from 7.30pm and is open to all members. We have reserved 'The Den' which has a seating area for food as well as exclusive use of the Table Tennis and Fusball tables through the night. Get yourself along to celebrate the day's events and meet up your fellow CrossFit Leeds members.

 

Please note, due to Life Is Sweet there will be no classes on Saturday 14th April.

Classes on Sunday 15th April will be on as normal.

 

Today's Training

CrossFit

Thruster 5 x 5

-Take bar from the floor
- Aim to build the weight up across sets (between 50 and 85% of your max Push Press as a guide)
- Rest 2 minutes between sets

 

"Friday 13th"

5 rounds:

12 KB Swings 24/16kg

9 Thrusters 40/25kg

7 Pull Ups (Scale to Ring Rows)

On the top of every minute perform 3 burpees!

 

Time Cap = 13 minutes

Compare to 13th October 2017


Barbell Club at 6pm

20mins:
Halt Snatch + Snatch x2 - Up to 75%

15mins:
Snatch Pull 5x3 @80-90%

 

Strength Training at 7pm

Legs

A) Tempo Deadlift 4 x 5 @ 31X1 Tempo

- Accelerate Bar up from floor, 3 second eccentric, 1 second dead stop on floor every rep.

- Aim to work across at around 65% 3RM

- Rest 2 minutes between sets


B) 3 sets:

Russian Swing x 10-15 reps

DB Lunges x 4-6 reps each leg (DBs by side in hang position)


C) EMOM9:
1) 10-15 Weighted Sit Ups
2) 30-60 seconds D-Ball clean to Shoulder (not over shoulder)
3) Rest


Endurance Training at 8pm

For time:
10-8-6-4-2
Lengths bear crawl
Strict pull ups
20-16-12-8-4
Press ups
30-24-18-12-6
KB swings
KB lunges (Goblet)

 

Thursday 12th April 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes (8 rounds):

1) 15-20 Wall Ball

2) 8-12 Ring Rows

3) 15-20 V-Sits, Tuck Ups, Sit Ups

4) Max Calorie Row, Ski or Assault Bike

5) Rest

 

Gymnastics at 7pm

Full Body Gymnastics Conditioning

 

 

Wednesday 11th April 2018

Today's Training

CrossFit

Every 90 seconds x 8

1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead

 

Aim to build the weight up across sets or work across at a weight that allows development of technique and position.


Partner WOD

In pairs alternating 1 minute on/1 minute off complete AMRAP in 12 minutes (6 rounds each):

4 Hang Power Cleans 60/40kg

4 Alternating Lunges 60/40kg

4 Shoulder to Overhead 60/40kg

In remaining time complete AMRAP Double Unders

 

Bar should be a weight you can move well and unbroken for the duration of the workout.

Score is total Double Unders between you and your partner across all 12 rounds (2 Single Unders = 1 rep)

 

Barbell Club at 6pm

20mins:
Split Jerk x2 - Up to 75%

15mins:
Jerk Dips 5x3 @ 80-90%


Strength Training at 7pm

Legs

A) Tempo Squats 4 x 3 @ 53X1 Tempo
- Front or Back Squats

- 5 second eccentric, 3 second pause in bottom, Drive Up.

- Aim to work across at around 65% 3RM

- Rest 2 minutes between sets


B) 3 sets:

Barbell Good Morning x 5-8 reps

KB Squat x 5-8 reps (use 1 or 2 KBs)


C) EMOM9:
1) Single Leg Deadlift x 8 (R)
2) Single Leg Deadlift x 8 (L)
3) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)

 

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
 
(Compare to 21/2/18)
 
 

Tuesday 10th April 2018

Today's Training

Monster Mash

 

Every minute on the minute for 10 minutes:
1) 15/12 Calorie Row, Ski or Assault Bike
2) 6 DB Hang Clean and Push Press each arm 30/20kg
 
Rest 3 minutes

8 minute AMRAP:

8 Single Arm DB Overhead Lunges 30/20kg

8 Press Ups

8 Single Arm DB Overhead Lunges 30/20kg

8 Pull Ups

 

Rest 3 minutes

 

30-20-10 reps for time:

Toes to Bar

Burpees

 

Barbell Club at 8pm

20mins:
High Hang Snatch x3 - Up to 70%

15mins:
Tempo Back Squat  5x3 @65-75%, 32X1 tempo

 

Gymnastics at 8pm

Handstand Holds and Walks

+

Full Body Gymnastics Conditioning


 

Monday 9th April 2018

Today's Training

CrossFit

4 sets:

Box Jump x 5

Rest 30 seconds

Squat x 8

Rest 2 minutes

 

Work across at around 75% 5RM

 

For time:

Run 400m

20 KB Swings 32/24kg

20 Burpees

20 KB Swings 32/24kg

Run 400m


Barbell Club at 6pm

20mins:
High Hang Clean x3 - Up to 70%

15mins:
Clean Pull 5x3 @80-90%

 

Strength Training at 7pm

Press

A) Paused Bench Press 4 x 5
- Pause for a 2 second dead stop at the bottom position. Bar should be in contact, but not resting, on your body.

- Aim to work across at around 75% 3RM


B) 3 sets:

DB Push Press x 5-8 reps

DB Bent Over Row x 5-8 reps


C) EMOM12:
1) 5-10 Dips
2) 5-10 Pull Ups/Chin Ups
3) 20-30 second Hollow Hold

 

Endurance Training at 8pm

In pairs with only one person working at once complete AMRAP in 20 minutes:
20 x 10m Shuttle sprints
20 x Toes to bar
20 x DB snatches
20 x Med Ball squat cleans

 
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