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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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Tuesday 6th August 2019

Today's Training

Gymnastics Skill - Bar Muscle Ups

Coaching will be on the technique, strength and progressions to develop quality Bar Muscle Ups

 

Alternatively for gymnastic strength development you can work through the following:

Every minute on the minute for 15 minutes
1) 30 seconds Muscle Ups/Strict Pull Ups/Ring Rows
2) 30 seconds Press Ups/Strict Handstand Press Ups
3) 30 seconds V-Sits/Tuck Ups/Sit Ups
 

15 minute Ladder:
4-8-12-16-etc reps of:
Alternating DB Snatch 30/20kg
Single Arm DB Thrusters 30/20kg
Run 200m after each round

 

For the 4 reps of Thrusters, do 2 each arm. For the 8 reps, do 4 each arm. Etc.

 

Barbell Club at 8pm

Barbell OH Reverse Lunge 4x5 each leg

 

20mins:
Power Jerk x3 @75-85% - pause for 3s in catch


Gymnastics at 8pm

Handstand Press Ups
Our August gymnastics sessions will be focussed on developing the strength and positions to improve your Handstand Press Ups. These sessions are suitable for all abilities and experiences.
 
 
 
 

Monday 19th August 2019

Today's Training

CrossFit

Interval Weight Training (IWT)


Every 6 minutes x 3
6 Hang Power Clean @ around 70% 1RM
Row or Ski/Bike 2 minutes @ 90+% effort (Hard but not all out)

 

Rest 5 minutes

 

Every 6 minutes x 3
6 Front Squat @ around 70% 1RM
Row or Ski/Bike 2 minutes @ 90+% effort (Hard but not all out. Choose a different option to before)

 
 

Barbell Club at 6pm

Depth Jump 5x3

 

15mins:
High Hang Snatch + Hang Snatch x2 @65-80%

 

Hang Snatch Pull 4x3 @75-85%


Strength Training at 7pm

Every 3 minutes x 5 rounds:

 

1) Back Squat x 6 @ 70-75%

 

2) Single Leg Deadlift x 10 each leg

 

3) 40-100m Heavy Carry (2-4 sets)


Endurance Training at 8pm

PARTNER WOD


Alternating every 2 mins for 20 mins (5 each):
10 DB squats
10 DB push press
10 toes to bar/v-sits/tuck ups/sit ups
AMRAP cal ski/bike in remaining time

STRAIGHT INTO…

Alternating every 2 mins for 20 mins (5 each):
10 DB snatches
10 single arm OH DB lunges
10 pull ups/jumping pull ups/ring rows
AMRAP 10m shuttle sprints in remaining time

Work with weights you can move quickly and aim for at least 30 secs on the AMRAP each round
 
 
 

Saturday 17th August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

In pairs complete max distance in 9 minutes
(Switch every 90 seconds - 3 each)


Rest 2 minutes


In pairs complete max distance in 9 minutes
(Switch every 45 seconds - 6 each)


Rest 2 minutes


In pairs complete max distance in 6 minutes
(Switch as you wish)


Rest 2 minutes


In pairs complete max distance in 6 minutes
(Switch as you wish)


CrossFit at 10 and 11am

Saturday Sickener

 

30 minute AMRAP:
30/24 Calorie Row, Ski or Bike
30 Sit Ups
30 DB Lunges (1 OH/1 Rack) 2 x 15/10kg
150m Sandbag Run 30/22.5kg
15 Toes to Bar
15 DB Ground to Overhead 2 x 15/10kg

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

For max reps:
TABATA (8 x 20 secs work/10 secs rest)
1) Mountain climbers
2) Squat jumps
3) KB snatches
4) Tuck ups
5) Crash mat running

Complete 1 full tabata movement before moving onto the next
 

Sunday Sessions

No Hill Sprints this week due to the Ed Sheeran concert being on at Roundhay Park

 

10:30am Sunday Social

Coaches Choice!

 

11:30am Barbell Club

Bounding 4x20m

 

Jump Squats 4x3 - pause in landing - light or no weight

 

20mins:
Snatch x2 @70-80%

 

20mins:
Clean + Jerk x2 @70-80%

 

*Must pause in the catch for Snatch and Clean + Jerk

 

 

Friday 16th August 2019

Today's Training

CrossFit

Pause Squat 5 x 5


- Front or Back Squat
- Work around 65-70% 1RM

- 2 second pause in bottom position
 

 

15-30-45 reps for time:
Wall Ball 20/14lb, 10/9'
KB Swing 24/16kg

 

Time Cap = 11 minutes



Barbell Club at 6pm

Box Jump 4x3

 

15mins:
High Hang Clean + Hang Clean x2 @65-75%

 

Tempo Front Squat 4x3 (20X1) @70-80%

 

Strength Training at 7pm

Every 3 minutes x 5 rounds:

 

1) Bench Press x 6 @ 75-80% 1RM

 

2) 10 KB Z-Press + 30 second Weighted Plank

 

3) Single Arm Row x 12 each arm


Endurance Training at 8pm

Every 2 mins for 32 minutes (4 rounds):
1) 300m run
2) 300/250m row
3) 300/250m ski
4) 1km/800m bike

 

 

Thursday 15th August 2019

Today's Training

CrossFit

2 rounds for max Calories

 

In 6 minutes:
Run 400m
20 Burpee Box Jumps 24/20"
Max Calorie Row

 

Rest 2 minutes

 

In 6 minutes:
Run 800m
20 DB Snatch 30/20kg
Max Calorie Ski or Bike

 

Rest 2 minutes


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) Bar Muscle Ups

3) Hollow to Arch Rolls

4) Handstand Press Ups

 

 

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