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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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Saturday 17th February 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener

For time:
50/35 Calorie Row/Ski/Assualt Bike
 
50-40-30-20-10 reps of:
KB Swings 24/16kg
Sit Ups
Sandbag Lunges 22.5/15kg
 
50/35 Calorie Row/Ski/Assault Bike
 
Time Cap = 35 minutes
 

Strength Training at 5pm

 

Endurance Training at 6pm

10 toes to bar/toes to KB/v-sits
REST 30 SECS
10 toes to bar
20 down ups
REST 60 SECS
10 toes to bar
20 down ups
30 KB swings
REST 90 SECS
10 toes to bar
20 down ups
30 KB swings
400m run
REST 2 MINS
10 toes to bar
20 down ups
30 KB swings
400m run
50 double unders
REST 2.5 MINS
10 toes to bar
20 down ups
30 KB swings
400m run
50 double unders
60 cal AB/ski/row

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

20mins:
Snatch
Work up to heavy set of 2

20mins:
Clean and Jerk
Work up to a heavy set of 1+2

Superset
Back Squat 5x3 @ 80-90%

 

Friday 16th February 2018

Today's Training

CrossFit

Every 90 seconds x 8 (12 minutes):

1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch

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

 

Open WOD 13.2

10 minute AMRAP:

5 Shoulder to Overhead 52.5/35kg

10 Deadlifts 52.5/35kg

15 Box Jumps 24/20"

 

Barbell Club at 6pm

20 minutes:
Halt Clean + Jerk x 2
Up to 80%
 
Front Squat
5x3 @ 80-90%

 

Strength Training at 7pm

A) Squat

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

 

Working 1RM is 90% of 1RM

If you performed this session on 26th January 2018 then add 2.5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Front Rack Bulgarian Split Squat 3 x 6 each leg

C) EMOM12:
1) Romanian Deadlift x 12
2) 40 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs)
3) Rest

 

Endurance Training at 8pm

For max reps:
1 min Max Calorie Assault Bike
Rest 4 mins
1 min Max DB Snatch
Rest 4 mins
1 min Max Double Unders
 
Rest 4 mins
 
EMOM12:
1) 50% Max Cal Assault Bike
2) 50% Max DB Snatch
3) 75% Max Double Unders
 
 

Thursday 15th February 2018

Today's Training

CrossFit

Every 2 minutes for 40 minutes (5 rounds):

1) 200-400m Run
2) 5-10 Double KB Complex (Swing + Clean + Push Press + Lunge Right + Lunge Left)
3) 5-10 Muscle Ups or Burpee Chest to Bar/Pull Ups
4) 60 second Max Calorie Row/Ski/Assault Bike

No prescription on weights or movement difficulty on this WOD. Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 

 

Gymnastics at 7pm

Strength and Skill development for Kipping for Pull Ups/Chest to Bar/Bar Muscle Ups

+

Full Body Gymnastics Conditioning

 

Open Gym at 8pm

Please note, there is no longer a coached Barbell Club Catch Up session on Thursdays. Open Gym is still available for anyone who wants to use this time to catch up on a missed session (or any other training of choice).

 

 

Wednesday 14th February 2018

Today's Training

CrossFit

Every 90 seconds x 10:
2 Hang Power Cleans + 2 Shoulder to Overhead + 2 Front Squats
 
Build weight up across sets or work across at a weight that allows development of technique and positions.

Partner Valentine's WOD
In pairs working 1 minute on/1 minute off complete 12 rounds (6 rounds each) for max total reps:
7 Toes to Bar
7 Thrusters 50/35kg
AMRAP Burpees Over the Bar

Barbell Club at 6pm

Split Jerk
5x2 Up to 88%

Jerk Dips
5x3 @ 100-110%

Strength Training at 7pm

Deadlift and Pulling


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 1RM

If you performed this session on 24th January 2018 then add 2.5kg to your 1RM and work calculations out from there.


Wendler 531 - How to Build Pure Strength


B) Bent over row 3 x 12

Aim to work across at same weight as 2 weeks ago


C) EMOM16:

1) 8-12 Reverse Flyes
2) 8-12 Back Extensions
3) 30 secs Weighted Tuck Hold
4) Rest
 

Endurance Training at 8pm

AMRAP 10:
10x 10m shuttle sprints
10 press ups
6 D-ball over the shoulder


REST 4 minutes

 

For time:
Complete your total from above AMRAP

 

 

Tuesday 13th February 2018

Today's Training

CrossFit

Skill - Pull Ups

Movement preparation and technique to develop a strong Kipping Pull Up/Chest to Bar/Bar Muscle Up

- Hollow and Arch Holds

- Chin Over Bar Holds

- Hollow to Arch Kip Swings

 

Then work through 3 sets of one the following options dependent on strength and technique:

3-10 Strict Pull Ups (assisted if required)

3-10 Kipping Pull Ups

3-10 Chest to Bar Pull Ups

3-10 Bar Muscle Ups

 
"Swinging Diane"
21-15-9 reps for time:
KB Swing 32/24kg
Handstand Press Up
 
Time Cap = 9 minutes

 

Barbell Club at 8pm

Snatch Pull + Snatch
5x1 - Up to 88%

Snatch Pull
5x3 @100-110%

 

Gymnastics at 8pm

Handstand Press Ups

+

Full Body Gymnastics Conditioning

 

 

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